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

PVC/Foam Roll

Dynamic Warm Up

WOD:

Partner Up – You Go I Go 

30m AMRAP

Couplet 1:

25 Cal Bike

10 Pull Ups

Couplet 2: 

20 Cal Ski

10 Box Step Overs

POST:

Partner Med Ball Pass – Tabata

PVC/Foam Roll

5 Rounds –

200m Row

10 Banded Pull Aparts

5 DB Single Leg RDL’s (5 each leg, 1 DB in each hand – responsible load!)

STRENGTH:

5 Rounds, not for time:

10 PLATE SQUATS (35/25) –

*start with plate against your chest standing, as you squat extend the plate so arms are straight when you’re in the hole

10 Sit Up Get Up (35/25)

20 Wall Ball Shots

20 Calorie Bike

POST:

25 Sorinex Pikes

25 Sorinex Tucks

 

PVC/Foam Roll

400m Run

Ankle Mobility

Knee Flexion

WOD 1:

400m Run

21 KBS

15 Pull Ups

9 Burpees

WOD 2:

250m Row

10 Goblet Squats

250m Row

10 SA KB Snatch – 5 per arm

WOD 3:

15 Cal Ski Erg

12 Box Step Overs

15 Cal Ski Erg

10 Box Step Overs

15 Cal Ski Erg

12 Box Step Overs

WOD 4:

10+2, 8+4, 6+6, 4+8, 2+10

Pull Ups

G2OH (45/35)

POST:

Barbell Quad Work

Green Banded Stretch

PVC/Foam Roll

20 Cal Bike

10 Banded Pull Aparts

Barbell Shoulder Mobility

Snatch Bar Complex

Deck Snatch:

8×2 – working to a heavy double for the day

Supine Grip Bent Over Row:

3×8

Standing DB Shoulder Press:

3×8

POST:

Hip Mobility

 

PVC/Foam Roll

3 Rounds:

10 Banded Pull Aparts

10 Green Band Good Mornings

10 Face Pulls

WOD:

Partner Up:

20m AMRAP – alternating

15 KBS

10 Ball Slams

5 Burpees

-then-

10m AMRAP – alternating

15 Cal Curve Run

10 Air Squats

 

PVC/Foam Roll

Dynamic warm up (down and back):

Bear crawl

Rdl walk

Inchworm

Bear crawl

Spiderman lunge walk

Backward lunge walk

Bear crawl

Tin man march

Lateral step squat and twist

Bear crawl

WOD:

5 rounds:

10 wall ball shots

10 ring dips

20 cal bike

20 ab mat sit ups

Post:

5×5 super set

T2B (strict)

Sorinex Roll Outs