PVC/Foam Roll
3 Rounds –
10 Cal Bike/10 Air Squats/2 Wall Walks
WOD – 3 Rounds for Time:
21 Pull Ups
21 Cal row
21 G2OH – 35/25
*rest 2 minutes between rounds
Sorinex 100:
25 Pikes
25 Tucks
25 Roll Outs
25 Glute/Ham Bridge
Category: Uncategorized
February 15, 2019
PVC/FOAM ROLL
10m EMOM
5 DECK ROLLS (no hands for extra challenge)
WOD – For Time:
25 Pull Ups
25 Push Ups
25 OHS (95/65)
25 Hang Power Cleans (95/65)
*Every Minute – Farmer’s Carry (55/35)
REST AS NEEDED – THEN
21-15-9
CAL BIKE
WARRIOR SIT UPS
STRETCH
Happy Valentine’s Day!
PVC/FOAM ROLL
2-4-6-8-10 – Banded OHS (PVC) & Push Ups
PARTNER WOD – You Go I Go Format
AMRAP in 20 minutes, alternate every movement
20 Calorie Curve Run
8 Wall Ball Shots
10 T2B
12 DB Snatches (35/25)
POST:
Partner Sit Ups – Med Ball pass
:30s work, 30s Rest for 5-7 minutes
February 13, 2019
PVC/FOAM ROLL
10-8-6-4-2
Pull Up/Push Up/Ab Mat
EMOM for 30m
1 – 12 Calorie Bike
2 – 15 HEAVY KBS
3 – 8 burpee box stepover
4 – 12 Dips
5 – 10 OHS (95/65)
POST:
25 Sorinex Roll Outs
25 Warrior Sit Ups
February 12, 2019
PVC/Foam Roll
3 ROUNDS:
15 Cal Bike
10 KBS
7 Pull Ups
STRENGTH:
20m to find a HEAVY FRONT SQUAT DOUBLE for the day
Conditioning:
3 RFT:
25 Cal Row
10 C&J (135/95)
POST:
4m Ab Mat Challenge (as many reps as possible in 4 minutes)
February 11. 2018
Warm Up:
PVC/Foam Roll
100m Rowling (pull for EXACTLY 100m) for 10 Rounds
- Burpee punisher (amount of calories over/under 100 = amount of burpees)
WOD – For Time
Pushing Annie
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
Push Ups
Post:
1K Row for Time
Finisher:
Flutter Kick Tabata
February 8, 2019
Warm Up:
PVC/Foam Roll
10 Cal ski
10 Push Ups
10 Cal Bike
10 Air Squats
10 Cal Curve
10 Pull Ups
WOD:
For Time:
30 Clean and Jerks (155/105)*
*every minute perform 7 burpees
POST:
100 Warrior Sit Ups for time
STRETCH!
February 7, 2019
Warm Up:
PVC/Foam Roll
21-15-9
Calorie Ski
Air Squats
WOD – 34m
Score = TOTAL CALORIES
2m BIKE
2m REST
2m ROW
2m REST
2m SKI
2m REST
POST:
15 T2B
20 Sorinex Roll Outs
25 Ab Mat Sit Ups
February 6, 2019
Warm Up:
PVC/Foam Roll
10-8-6-4-2:
Pull Up/Push Up/Ab Mat
WOD:
30m EMOM
1 – 12 Burpees
2 – 12 Goblet Squats
3 – 12 Box Step Overs
4 – 12 Dips
5 – 5 Hang Cleans w/ squat (135/95)
POST:
25 Sorinex Roll Outs
25 Warrior Sit Ups
25 Body Rows
25 Banded Pull Aparts
February 5, 2019
Warm Up
PVC/Foam Roll
3 Rounds of:
15 Cal Bike
10 Banded Squat Practice Reps w/ PVC
10 RDL (45/35)
Strength:
20m to find a heavy back squat TRIPLE
WOD:
FOR TIME:
25 Cal Curve Run
21 – T2B
21 – KBS
21 – Ab Mats
25 Cal Curve Run
15 T2B
15 KBS
15 Ab Mats
25 Cal Curve Run
9 T2B
9 KBS
9 Ab Mat
Bar GYM 