Category: Uncategorized
11.4.2022
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
FOR TIME:
500m ROW
Farmer’s Carry – Short Lap
40 Wall Ball Shots
40 Box Step Overs
1K Bike
40 KBS
40 HR Push Ups
40 Pull Ups
500 Ski
POST:
STRETCH
11.3.2022
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD – NOT FOR TIME!
10m EMOM
Minute 1 – 20 Cal Curve Run (Sub 10 Cal Bike)
Minute 2 – 10 T-Pause Push Ups (or perfect push ups)
20M AMRAP
5 Pull Ups
10 KBS
15 Cal Ski/Row/Ride
10 Sit Up Get Up (DB in each hand – 10-15-20-25)
5 Burpees
POST:
Stretch
11.2.2022
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
Warm Up WOD –
Rowling (Ski-erg works too) – 10x100m – Deck ROLL for punishers
WOD – 4 ROUNDS FOR TIME
30 Calorie Ski, Ride or Row
30 Pull Ups
30 Ab Mat Sit Ups
POST:
Stretch
11.1.2022
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD:
3 Rounds – not for time –
12 Cal Bike
3-way shoulder – 5 reps
5 Standing Press (45/35)
STRENGTH:
CLEAN BAR COMPLEX
2 position Clean – 8×2 – add weight each set
Clean Grip Barbell Shrug – 3×6
Barbell RDL – 3×6
Dips – 3×10
Sorinex Push Up Posture Walks – 3×5y Down and back (put a cone 5y away, walk with your hands down and back with feet in the cart)
Conditioning:
7m AMRAP –
7 DB Thrusters (45/35/25)
7 Burpees
7 T2B
POST:
Stretch
10.31.2022
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD – 10m EMOM
10 Pull Ups
WOD:
E5MOM for 5 rounds
1000m Ski or Row
-or-
2000m Bike
10.28.2022
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD:
3 Rounds – not for time –
12 Cal Ski
Banded Pull Aparts – 10 reps
5 OHS (PVC) w/ Monster Band around Knees
20m AMRAP:
Heavy Bag Carry – Short Lap (sub farmer’s carry)
15 Cal Ski/Bike/Row (30 Cal Curve)
12 Ab Mat Sit Ups
10 Box Step Overs
7 Pull Ups
POST:
4m Ab Mat Challenge
10.27.2022
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD:
3 Rounds – not for time –
10 Cal Ski
10 Warrior Sit Ups
10 Dbl Leg Lifts – use the rig to counter-balance
STRENGTH:
Strict Pull Ups – 5 x ME – add weight if desired.
Perfect Push Ups – 10 x 10
Strict Press – 5 x 8 (barbell load)
Renegade row – 3×8 each arm
Dips – 3×10
Conditioning:
21-15-9
Cal Ski (or Row)
Pull Ups
DB G2OH (45/35/25)
POST:
Stretch
10.26.2022
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD – NOT FOR TIME!
10m EMOM
Minute 1 – 20 Cal Curve Run (Sub 10 Cal Bike)
Minute 2 – 8 G2OH (35/25)
25M AMRAP
5 Pull Ups
10 Push Ups
15 Cal Ski/Row/Ride
20 KBS
15 Ab Mat Sit Ups
10 Box Step Ups
5 Burpees
Bar GYM 