7.31.19

PVC/Foam Roll

3 Rounds –

15 Cal Ski Erg

10 Warrior Sit Ups

5 Pull Ups

5 Rounds for time:

200m Run

5 Power Cleans (135/95)

10 T2B

15 Air Squats

POST:

1m Max Effort Dbl Leg Lifts

30s rest

1m Max Effort Russian Twists (DB Load)

30s Rest

1m Max Effort Warrior Sit Ups

30s Rest

1m Max Effort Flutter Kicks

DONE.

 

7.30.19

PVC/Foam Roll

Rowling – 100m

Lateral Lunges (each leg) / Goblet Squats for punishment – BOTH!

Strength:

Back Squat

2×8 @ 50%

2×6 @ 65-70%

2×3 @ 80-90%

2×2 @ 50% *3s pause in the hole

Conditioning:

2 x 2000m Bike Efforts – 75-80% exertion – full recovery

7.24.19

PVC/Foam Roll

400m Run

21-15-9

Push Up

Air Squat

Ab Mat Sit Up

WOD:

Partner Up – You Go I Go for 36m

1 – 25 Cal Curve Run

2 – 500m Bike Ride

3 – 250m Row

4 – 250m Ski

repeat until time is up…

POST:

5m Burpee box jump – groups of 4 around a box

 

7.23.19

PVC/Foam Roll

4 Rounds:

10 cal Bike

10 Cal Ski

10 KBS

10 Warrior Sit Ups

Strength:

RDL – 3×8 – +/- 50% of Clean 1RM

Hang Clean – 3×5 – +/- 65-75% of Clean 1RM

Deck Clean – 3×3 – +/- 80-90% of Clean 1RM

WOD:

5x150m Row Efforts – full speed, full recovery

 

 

7-19-19

PVC/Foam Roll

5 Rounds – smooth and strong warm up tempo

Bear Crawl down and back (length of the rig)

10 Banded Pull Aparts

5 Deck Rolls

5 Goblet Squats w/ 3s pause the hole

WOD:

5 Rounds or time:

500m Bike

10 Land Mine Thrusters

10 Burpees

10 T2B

POST:

Tabata Med Ball Toss – use a wall ball, chest pass or overhead pass to a partner (about 6-8′ apart)