PVC/Foam Roll
16m EMOM:
Even Minute: 5 RDL’s + 5 Back Squats (45/35)
Odd Minutes: 10 Calorie Bike
Strength:
Back Squat – 8-8-6-6-4-4-2 (working to an 85-90% double)
WOD:
8m AMRAP
300/250m Row
8 burpees over bar (lateral)(
6 Thrusters (96/65)
Category: Uncategorized
March 31, 2019
PVC/Foam Roll
48m Partner EMOM:
16m interval #1:
A: 10 / 12 / 14 / 16 / 14 / 12 / 10 Calorie Bike
B: 10 /12 / 14 / 16 / 14 / 12 / 10 Wall Ball Shot
16m Interval #2:
A: 10 – 15 – 20 – 25 – 20 – 15 – 10 Calorie Row
B: 10 – 12 – 14 – 16 – 14 – 12 – 10 Push Ups
16m Interval #3:
A: 10 – 12 – 14 – 16 – 14 – 12 – 10 Cal Ski
B: 10 – 12 – 14 – 16 – 14 – 12 – 10 OHS (45/35)
March 29, 2019
PVC/Foam Roll
10+2, 8+4 … 4+8, 2+10
KBS
Goblet Squats
3 RFT:
25 Cal Curve Run
15 Ball Slams
10 Box Step Overs
2 Wall Walks
after the 3 Rounds, rest 3m then:
3 RFT:
20 Cal Bike
8 Burpees
10 T2B/T2Rings
March 28, 2019
PVC/Foam Roll
21-15-9
Cal Bike
Ball Drops (over the shoulder)
5 Rounds, Not for Time:
10 Dips
10 Pull Ups
20 Step Back Lunges (10 each side)
20 Med Ball Leg lifts
POST:
5 Rounds –
1m on
:30s off
WALL SITS
Post/POST:
Tabata Burpee Rolls/Get ups
March 27, 2019
PVC/Foam Roll
3 Rounds:
10 Cal Bike
10 KBS
10 Air Squats
WOD:
40m EMOM:
1 – 15 Cal Curve
2 – 5 Squat Clean Thruster (45/25)
3 – 12 Cal Bike
4 – 12 T2B
5 – 12 Wall Ball Shots
6 – 200/150m Row
7 – 15/10 Push Ups
8 – 16 SA KBS (8 per arm)
March 26, 2019
PVC/Foam Roll
Row 150m
10 RDL (45/35)
10 Push Press (45/35)
Row 150M
10 Front Squats
10 good Mornings (45/35 for both)
STRENGTH:
20m to find a front squat single
WOD:
3 RFT:
400m Run
10 OHS (95/65)
10 Push Ups
10 Pull Ups
March 25, 2019
PVC/Foam Roll
3 Rounds:
10 Cal Ski Erg
10 Cal Bike
Filthy 50 REMIX:
For Time, in order:
50 Box Step Overs
50 Pull Ups
50 Back Squat (45/35)
50 KBS
50 Dbl Unders
50 Ab Mat
50 Push Press (45/35)
50 Cal Curve Run
POST:
Tabata Flutter Kicks
March 21, 2019
TEAMS OF 3 all Day:
Warm Up:
1M Curve Run
WOD – 30m AMRAP, person on ERG sets the tempo, 3rd person is on rest.
1 – Row 300/250
2 – Battle Rope Circuit
3 – Ride 600/500
4 – Wall Ball Shots
5 – Ski 250/200
6 – OHS (45/35)
POST:
3 Rounds –
10 T2B (Strict)
10 Sorinex Roll Outs
March 21, 2019
PVC/Foam Roll
21-15-9
Ski Erg – Air Squat
5 Rounds – Smooth and Strong:
10 DB Bench Press (appropriate load)
10 Thrusters (95/65)
20 Box Jumps
20 KBS
Post:
Tabata Goblet Squat Holds – hold in the bottom position
Tabata Flutter kicks
March 20, 2019
PVC/Foam Roll
10m EMOM:
8 KBS + 5 Goblet Squats
Bar GYM 