1.3.20

PVC/Foam Roll

Dynamic Warm Up:

inchworm – spidey lunge walk – bear crawl – knee tuck heel to hip – RDL Walk – Tin Man March – Lateral lunge w/ spin

2-4-6-8-10 of:

Deck Rolls

T2B

WOD:

Death By:

E2MOM:

Ride/Row or Ski 10 cals then do:

1 Squat Clean Thruster (135/115/95/65 – pick one)

1 Pull up

Add one of each until your time out.

Pedal/ski/row until everyone is finished.

Post:

Tabatas:

Battle rope & hand stand holds (alternate)

Hollow holds/forearm plank (alternate)

 

1.2.20

PVC/Foam Roll

3 Rounds:

15 Cal Bike

15 Cal Ski

15 Cal Curve Rounds:

2:00 minutes of KNEE FLEXION

2:00 minutes of Green Band Assisted Spiderman Lunger

2:00 minutes of Green Band Ankle Mobility

WOD:

50 windshield wipers (1-2 = 1 count) load – 135/115

50 DB Floor Press

50 Body Rows

50 T-Pause push Ups

*break up the work however you want

POST:

Stretch

 

 

 

1.1.2020

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – Inchworm – RDL Walk – Tin Man March – Spiderman Lunge Walk – Bear Crawl

It’s 2020!

20 – Cal Ski

20 – Wall Ball Shots

20 – Pull Ups

20 – G2OH (35/25)

20 – Cal Bike

20 – Heavy Swings

20 – Ab Mat Sit Ups

20 – Push Ups

20 – T2B

20 – Cal Row

20 – Box Step overs

20 – Step Back Lunges (10 ea side)

20 – Push Press (45/35)

20 – Cal Curve Run

20 – Ball Slams

20 – Burpees

20 – Back Squats (45/35)

20 – DBL Leg Lifts

20 – SA KB Snatches (10 per side)

20 – Sit Up/Get Up (35/25)

POST:

Stretch

 

12.31.19

PVC/Foam Roll

5:35 Mobility Work:

Knee Flexion

Lacrosse Ball Shoulder torture

Green Band Ankle Flexion

Elevated Pigeon

2-4-6-8-10 reps of:

PVC OHS

Elevated Lunge (each leg) – Bulgarian Split Squat – unweighted

Box Squats:

5-5-5-3-3-3 – adding weight each set – keep it manageable

Body Rows – 3×10

Strict Press – DB Load – 3×8 (both arms at one time, synchronized)

Conditioning –

5 Rounds:

20 Cal Bike/Row/Ski (sub 40 Cal Curve)

5 Burpees

10 Air Squats

15 Ab Mat Sit Ups

 

 

12.29.19

PVC/Foam Roll

Dynamic Warm Up:

Inchworm – Spiderman Lunge Walk – Knee Tuck/Heel to hip – RDL Walk

2-4-6-8-10 reps of:

Deck Rolls

T2B

36m EMOM – 12m at each couplet:

Couplet 1:

Even Minute: 20 Cal Curve Run

Odd Minute: 10 Goblet Squats

Couplet 2:

Even Minute: 12 Cal Bike

Odd Minute: 10 Pull Ups

Couplet 3:

Even Minute: 12 Cal Ski

Odd Minute: 10 Hand Release Push Ups

POST: Stretch

 

12.27.19

PVC/Foam Roll

3 Rounds:

2 Wall Walks

5 Deck Rolls

10 Banded OHS (PVC Load, bands around kneed)

5 Pull Ups

WOD:

Teams of 3:

3 stations, 12m at each station – 30s to transition:

A: 200m Row

A1: Hold Plank

A2: REST

B: 200m SKI

B1: Box Step Overs

B2: Rest

C: 400m Bike

C1: T2B

C2: Rest

POST:

Teams of 4 – 5m Burpee Box Jump Challenge – Round Robin Style

 

 

 

12.24.19

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – INCHWORM – RDL Walk – Spiderman Lunge Walk – Knee Tuck/Heal to hip – Tin Man March – Lateral Lunge/Spin – Bear crawl

12 Days of Christmas WOD:

1 – Wall Walk

2 – Bar or Ring Muscle Ups

3 – Box Step Overs

4 – TGU’s (2 per side)

5 – G2OH (35/25)

6 – Wall Ball Shots

7 – T2B

8 – Push Ups

9 – KBS

10 – Calories Skiing

11 – Burpees

12 – man makers