6.19.19

PVC/Foam Roll

4 Rounds – Warm Up Tempo

15 Cal Row

10 T-Pause Push Ups

10 Body Rows

10 Goblet Squats

WOD – For Time:

5 Rounds – 2m rest between each round:

10 Wall Balls

10 Pull Ups

5 T2B

5 Burpees

10 Ball Slams

POST:

Tabata Flutter Kicks

Tabata Planks

 

6.18.19

PVC/Foam Roll

4 Rounds – smooth and controlled

10 Cal Ski Erg

10 Cal Bike

10 Banded Pull Aparts

10 Good Mornings (PVC Load)

WOD:

10+2, 8+4, … 4+8, 2+10 of:

Deck Clean (135/115/95/65 – pick one for the entire workout)

Bar Facing Burpees

Recover

WOD 2:

21-15-9

Calorie Curve Run

Box Step Overs

6.14.19

PVC/Foam Roll

10-8-6-4-2

Banded OHS – PVC load

Dips

WOD:

4 Rounds – 2m Work Interval/1m rest interval

10 C2B Pull Ups

10 Cal Ski

Max Reps OHS (115/95) with remaining time.

Score is total OHS.

WOD 2:

Partner Up – You Go I Go:

5 Rounds each – 200m Row

POST:

25 Sorinex Roll Outs

25 Sorinex Tucks

6.13.19

PVC/Foam Roll

21-15-9

Warrior Sit Up

TTB

Air Squat

STRENGTH:

5 Rounds, not for time, smooth and strong

10 Body Rows w/ 1s pause at top

10 DB Shoulder Press (both arms at once, keep it moderate)

20 Step Back Lunges (10 Ea Side)

20 Calorie Bike

WOD:

7m Partner AMRAP:

You Go I Go, increasing load as you go:

1 Burpee + 1 Pull Up

2 burpees + 2 pull ups

3 + 3 

4 + 4 and so on until time is up

 

6.10.19

PVC/Foam Roll

45m Running Clock

15/12 Calorie Bike

5 Ball Slams

5 Box Jumps

5 DB Windmill (ea side)

5 T2B

15/12 Cal Bike

6 Ball Slams

6 Box Jumps

6 DB Windmill (ea side)

6 T2B

15/12 Cal Bike………..

7 of each movement, then keep adding one rep every round until the time is over.