PVC/Foam Roll
10-8-6-4-2
Ball Slams
Push Ups
Air Squats
WOD:
For Time:
250m Row
500m Bike
500m Row
1000m Bike
1000m Row
1500m Bike
500m Row
1000m Bike
250m Row
500m Bike
POST:
3×10 Superset:
Body Row
Push Ups
Dips
Category: Uncategorized
January 21, 2019
PVC/Foam Roll
3 Rounds:
12 Cal bike
10 Banded Air Squats
2 Wall Walks
WOD:
5 Rounds For time:
5 Power Cleans (155/110)
10 Back Squats (155/110)
15 Pull Ups
20 Calorie Row
POST:
Tabata Flutter Kicks
January 18, 2019
Warm Up:
PVC/Foam Roll
21-15-9
Ab Mat Sit Up
Cal Ski Erg
5 Rounds – not for time, smooth and strong
10 Body Rows
10 T-Pause Push Ups
20 KBS
20 Ball Slams
POST:
5 total minutes of wall sits – rest as needed
Core:
Tabata Flutter Kicks
January 17, 2019
Warm Up:
PVC/Foam Roll
Row 150m
10 DB RDL (single leg, 5 each leg – 45/35)
10 DB Strict Press (both arms at once)
Row 150m
10 Push Ups on DB’s
10 DB Front Rack Front Squat
Strength:
20m to find a HEAVY DOUBLE on OHS
WOD:
3 RFT:
.10 Curve Run
15 OHS (PVC Load)
12 Push Ups
10 Ball Slams
January 16, 2019
PVC/Foam Roll
5 Rounds:
10 Cal Bike
8 Push Ups
6 Wall Ball Shots
4 Pull Ups
WOD:
15m AMRAP:
10 Ground 2 Overhead (DB Load – 45/30 is Rx – both hands)
10 T2B
5 Burpees
POST:
1500m Row – RPE at a 6. Not a sprint.
January 15, 2019
Warm Up:
PVC/Foam Roll
10-8-6-4-2
Push Up
Ring Row
WOD:
Partner Up, Pick Two:
5K Row
5K Ski
2 Mile Curve
Post:
5 Rounds:
10 Box Step Overs
10 Sorinex Knees to Elbows
January 14, 2019
Warm Up:
PVC
Foam Roll
3×10 – Cal Row/Banded Air Squats
Chipper:
100 Cal Curve Run
80 Ball Slams
60 Push Ups
40 t2B
20 Wall Ball Shots
10 C2B Pull Ups
5 Man Makers (55/35)
Post:
5 x 10
Sit Up Get Up (45/35)
Mountain Climber Toe Touch (R/L = 1)
January 11th, 2019
PVC – Foam Roll
10+1, 9+2, 8+3……..3+8, 2+9, 1+10
Cal Bike
Sorinex Roll Outs
WOD:
12m Running Clock
1 Ab Mat Sit Up
1 Pull Up
2 Ab Mats
2 Pull Ups
3 Ab Mats
3 Pull ups
Continue pattern until the 12 minute clock expires
THEN:
Double Tabata –
Burpees/Handstand Holds
Burpees/Wall Sits
January 10, 2019
PVC – Foam Roll
15 Cal Ski
10 Snatch Grip RDL’s (45/35)
10 Snatch Balance (45/35)
15 Cal Ski
10 Snatch Grip Behind Neck Push Press (45/35)
10 OHS (45/35)
STRENGTH:
20m to find 1RM on SNATCH
WOD – 5 ROUNDS FOR TIME:
5 burpees
10 Pull Ups
10 Box Jumps/Step Ups
January 9, 2019
Warm Up:
PVC
Foam Roll
5-4-3-2-1
Pull Up
Push Up
Sorinex Knee Tucks
WOD:
7 RFT
500m Row (Sub 1K Bike)
10 Burpees
15 Ball Slams
20 Ab Mat Sit Ups
Bar GYM 