11.21.19

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – Inchworm – Spidey Lunge – Lateral Squat w/ twist – Reverse Lunge Walk – RDL Walk – Tin-man March – Bear Crawl

5 Rounds – not for time –

20 Cal Row

5 Dead Lifts (225/175)

10 Step Back Lunges (10 each side)

10 SA KB Snatches (5 per arm)

10 Sit Up Get Ups (45/35)

POST:

5x250m Bike Sprints

POST/POST:

Stretch!!

11.20.19

PVC/Foam Roll

3 rounds –

15 Cal Bike

10 KBS

7 T-Pause Push Ups

1 Wall Walk

TABATAS –

1 – Battle Ropes

2 – G2OH (25/15)

3 – OHS (45/35)

4 – Burpees

Post:

Death by T2B – go up by 2’s

right into –

Death by (target) Air Squats – start at 10 and go up by 2’s

Stretch!

11.19.19

PVC/Foam Roll

*5:35 a 12m clock will start for:

Slam Ball/Barbell Shoulder mobility

Lacrosee ball shoulder torture

Green Band Hip Mobility

Green Band Spiderman Lunge

Clean Barbell Complex – on the board

2-position Clean:

Deck and Hang

8 sets of 1 deck + 1 hang

add weight for the first 5 sets – crossload the final 3

Renegade Row – 3×10

DB Bench Press – 3×10

Conditioning:

10m on an ERG concept

Post:

Stretch

11.18.19

PVC/Foam Roll

*5:35 clock starts for:

Green Band Ankle Mobility

Knee Flexion

Elevated Pigeon

40m EMOM:

1 – 12/10 Cal Bike

2 – 10 Ball Slams

3 – 12/10 Cal Ski

4 – 10 Box Step Overs

5 – 15/12 Cal Row

6 – 10 Pull Ups

7 – 18/15 Cal Curve

8 – 15 KBS

POST:

STRETCH

11.15.19

PVC/Foam Roll

Dynamic Warm Up – 1 length per movement

Inchworm – Spider Man Lunge Walk – RDL Walk – Tin Man March – Bear crawl – Reverse Lunge Walk – Reverse Bear Crawl – Knee Tuck/Heel to Hip Walk

Teams of 3 – 12m at each station – 30s rest to transition:

1A – Row 250/200m

1B – Hold Plank

1C Rest

2A – Run 25 Cals on Curve

2B – Ball Slams

2C – Rest

3A – Ride 15 Cals

3B – T2B

3C – Rest

POST:

5 Rounds:

40s wall sit/20s rest

*Set the clock for 5m, EMOM sit on the wall for 40s allowing for 20s rest.

Post/Post:

Stretch

11.14.19

PVC/Foam Roll

Rowling – 100m – 10 Rounds – Deck Roll Punisher

5 Rounds – Not For Time:

15 Cal Ski

15 Box Step Ups

8 TGU’s (4 each side)

3 Wall Walks

POST:

Flutter Kick Tabata

Post/Post:

STRETCH

11.13.19

PVC/Foam Roll

3 Rounds –

10 Cal Bike

10 Push Ups

15 KBS

WOD:

Tabatas – 30s rest between tabatas

1 – Burpees

2 – G2OH (25/15)

3 – Air Squats

4 – T2B

5 – Ab Mat Sit Ups

POST:

STRETCH

11.12.19

PVC/Foam Roll

*5:35 a 10m clock will start for:

GREEN BAND ankle mobility

Banded Monster Walk – down and back

20 face pulls

20 Banded PVC OHS

STRENGTH:

Back Squat:

5-5-5-3-3-3 – work to a heavy triple for the day

Body Rows – 3×10

DB Strict Press – 3×8

Conditioning:

10m on a concept 2

POST:

STRETCH

11.11.19

PVC/Foam Roll

*5:35 – 15m clock for:

Dynamic warm Up:

Bear Crawl – Inchworm – RDL walk – Spiderman Lunge Walk

Elevated Pigeon

Knee Flexion

Lacrosse Ball Shoulder Mobility

20 Banded Pull Aparts

AMRSTICE DAY WOD!

9m AMRAP:

100m Row Sprint

11 Ab Mat Sit Ups

11 Air Squats

100m Row Sprint

22 Ab Mat Sit Ups

22 Sir Squats

100m Row Sprint

33 & 33 and so on….

*2m REST and then:

9M AMRAP

250m Bike

11 Box Step Ups

11 Push Ups

250m Bike

22 Box Step Ups

22 Push Ups

250m Bike

33 & 33 and so on…

POST:

Stretch – lacrosse ball & Foam Roll

11.8.19

PVC/Foam Roll