PVC/Foam Roll

Hip Flexion (on plyo box)

Elevated Pigeon

Ankle Mobility

WOD:

Teams of Three:

12m for each implement – 36 total minutes:1 – 15 Cal Ski

1a – Ball Slams

2 – 15 Cal Bike

2b – SA KBS – switch every 5 swings

3 – 15 Cal Row

3b – Box Step Overs

POST:

3×10

T2B

Sorinex Roll Outs

PVC/Foam Roll

3 Rounds:

10 Banded Pull Aparts

10 Body Rows

10 Step Back Lunges (5 each leg)

5 Rounds – NOT FOR TIME:

10 OHS (95/65)

20 Calorie Ski

10 Dips

20 Ball Slams

POST:

25 T2B

25 Sorinex Hamstring Curls

*break up reps however you want

 

PVC/Foam Roll

3 Rounds – 

15 Cal Bike

10 HR Push Ups

10 Green Band Good Mornings

WOD:

FOR TIME –

30 C&J (135/115/95/75)*

*Every minute 5 burpees over the bar – start with 5 burpees

Rest to near full recovery…

PARTNER UP!

4 Rounds – PARTNER A runs 400m while Partner B works

Round 1:

400m Run – Sled Drives

Round 2:

400m Run – Farmer’s Walk

Round 3:

400m Run – Sled Drives

Round 4:

400m Run – Farmer’s Walk

PVC/Foam Roll

Lacrosse Ball Thoracic Spine

Elevated Pigeon

STRENGTH:

Trap Bar or Straight Bar Dead Lifts

6-6-5-5-3-3 – working up to a heavy triple for the day*

*should be GREATER THAN or EQUAL to CLEAN 1rm

Strict Pull Ups – 3x – MAX REPS – Full recovery btwn sets

Conditioning:

10m BIKE/ROW/SKI/CURVE (choose one) for total calories

POST:

NECK/Low Back/Plantar mobilization

PVC/Foam Roll

Ankle Flexion

Wall Squat Hip Drill

Partner WOD:

Chipper – share the work

2K row

100 SA KB Snatches (50 per arm/100 total)

100 Ball Slams

3k Bike Ride

100 Wall Ball Shots

100 Goblet Squats

1K Ski

POST:

Do the Splits

PVC/Foam Roll

Shoulder Reset (w/ bands)

Scap Release (Bring a lacrosse ball if you have one!)

Spiderman Lunge Hips and Ankles

WOD:

5 Rounds – 

200m Run

10 TGU’s (5 per arm @ 55/35)

5 Deck Rolls

POST:

3 Rounds:

10 Sit Up Get Ups (45/35)

10 Sorinex Hamstring curls

 

PVC/Foam Roll

Rowling – 10 Rounds to 100m

*Deck Rolls for overs/unders

5 Rounds – not for time:

10 Dips

10 Strict Press (Barbell – appropriate load)

3 Wall Walks

20 Air Squats – put a Wall Ball as a target to hit

POST:

100 Ab Mats for time

 

PVC/Foam Roll

Hamstrings, Hips & Ankles

5 Workouts – 5m to finish each

WOD 1:

300m Row

25 Pull Ups

25 Air Squats

WOD 2:

50 Cal Curve Run

20 Box Step Overs

10 Hand Release Push Ups

WOD 3:

20 Step Back Lunges (10 each leg)

10 OHS (45/35)

20 Step Back Lunges (10 each Leg)

10 OHS (45/35)

WOD 4:

250m Ski Erg

20 Ball Slams

20 Warrior Sit Ups

WOD 5:

600m Bike

5 DB Dead Lifts (40/25)

5 DB Power Cleans

5 DB Press

5 Man Makers

POST:

2×10 STRICT T2B

 

 

PVC/Foam Roll

Hip Mobility

Knee Flexion

STRENGTH:

Front Squat –

5×5 @50-75%

3×3 @75-90%

DB Load – SL RDL

5×5 each leg – load in each hands

Conditioning:

5 x 500m Bike Efforts – full recover between efforts

POST:

Hip Mobility Work

PVC/Foam Roll

Dynamic Warm Up

WOD:

10 minutes to row 2k

*rest in remaining time

10 minutes to complete

50 burpees

50 Pull Ups

*rest in remaining time

10 minutes to Ride 4K

POST:

Flutter Kick Tabata

Post Stretch Focus:

Quad Rolls with a barbell or foam roller