PVC/Foam Roll

Rowling – 10 Rounds to 100m

*Deck Rolls for overs/unders

5 Rounds – not for time:

10 Body rows – smooth and slow!

10 Seated Strict Press (Dumbell – appropriate load)

3 Wall Walks

20 AB MAT sit ups

POST:

10m Partner Ski/Plank

EMOM – Partner A skis while Partner B is in plank – switch every minute

 

PVC/Foam Roll

*5:35 we’ll start a 10m clock:

Elevated Pigeon

Barbell/Slam Ball Shoulder mobility

Assisted Spiderman – Green band

10m EMOM: choose one – 

8 Cal Ski

10 Cal Row

10 Cal Bike

TABATAS:

1 – Push Up/Pull Up – Alternate every round

2 – Sit Up Get Ups (35/25)

3 – Ball Slams

4 – Double Unders (sub singles or target jumps)

POST:

20 Sorinex Roll Outs

20 Sorinex Hamstring tucks

PVC/Foam Roll

5:35 we’ll start a 10m clock for:

PVC/Foam Roll

10-8-6-4-2

Kipping Swings

Good Mornings (45/35)

RDL (45/35)

40m EMOM

1 – 15 Cal Curve Run

2 – 8 DB Squat Clean Thrusters (55/35)

3 – 12 Cal Bike

4 – 10 Pull Ups

5 – 12 Box Step Overs

6 – 15 Cal Row

7 – 15 G2OH (35/25)

8 – 15 Cal Ski

Post:

STRETCH

PVC/Foam Roll

Dynamic Warm Up –

Bear Crawl – Spiderman Lunge Walk – Knee Tuck/Heel to hip – Inchworm x2

3 rounds – warm up tempo:

20 cal curve run

10 face pulls

5 Green Band good mornings

10 banded pull aparts

FGB:

3 Rounds for total reps – 17m on the clock –

1 minute of WALL BALL SHOTS

1 minute of SUMO DEAD LIFT HIGH PULL (KB Load – 75/55)

1 minute of BOX JUMPS (sub step ups)

1 minute of PUSH PRESS – 75/55

1 minute of ROW (cals)

1 minute of REST

Post:

Group Stretch

PVC/Foam Roll

5:35 a 10m clock will start for:

Lacrosse Ball Mobility

Green Band Ankle Mobility

Barbell Quad Work

Teams of 3 – 12m each station:

1A – Row 250/200m

1B – G2OH (32/25)

1C – Rest

2A – Ride 500/400m

2B – Box Step Over

2C – Rest

3A – Ski 200/150m

3B – Static Bar Hang – pull up bar

3C – Rest

POST:

Handstand Holds – 5 rounds – :30s in the hold, :30s rest

 

PVC/Foam Roll

3 rounds – not for time

12 Cal Ski Erg

10 Banded Air Squats

10 Banded Pull Aparts

TABATAS:

1 – Ball Slams

2 – Burpees

3 – Box Step Ups

4 – Flutter Kicks

5 – Curve Runs

POST:

25 Sorinex Hamstring Tucks

25 Sorinex Pikes

 

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – Inchworm – Spidey Lunge – RDL Walk – Tin-man March – Knee Hug/Heel2Hip – Reverse Lunge Walk – Bear Crawl

3 Rounds  – not for time:

15 Cal Bike

2 TGU’s per side

Strength:

Box Squats – 5-5-5-3-3-3 – we’ll work on these together.

• Foam Roll between sets of box squats

Body Rows – 3×10

TRX Push Ups – 3×10

Conditioning:

 10m Erg Concept

PVC/Foam Roll

5:35 a 10m clock starts:

Knee Flexion on a wall

Ball Slam/Barbell Shoulder mobility

Green Band Ankle Mobility

30m EMOM – 10m at each

Station 1:

10 Cal Bike

5 Push Ups

Station 2:

10 Pull Ups (sub 8 or 6)

10 Air Squats (sub 8 or 6)

Station 3:

10 G2OH

5 Burpees

Post:

25 Sorinex Roll Outs

Post – Post:

Stretch

PVC/Foam Roll

Dynamic Warm Up – 

Bear Crawl – Inchworm – Spidey Lunge – RDL Walk – Tin-man March – Knee Hug/Heel2Hip – Reverse Lunge Walk – Bear Crawl

11-28 (get it?!)

Find a Partner – Leapfrog Format – 2x through (everyone does everything once)

1 – 28 cal run

2 – 28 cal bike

3 – 28 push ups

4 – 28 pull ups

5 – 28 kb swing

6 – 28 burpees

7 – 28 ball slams

8 – 28 box jumps

9 – wall ball shots

10 – 28 front squat 95/65

11 – 28 hang cleans 95/65

POST:

Still with your partner –

Chip Away at 2800m Row

Partner A rows while Partner B executed 11 Man Makers (no renegade row)

Switch after 11 reps

RX Weight is 25/15