PVC/Foam Roll
7.8.19
PVC/Foam Roll
3 Rounds –
10 Cal Ski Erg
10 Cal Bike
20 Cal Curve Run
WOD:
Filthy 50 R
emix:
For Time
50 Box Step Ups
50 Pull Ups
50 KBS
50 Ab Mat
50 Push Press (45/35)
50 Back Squats (45/35)
50 Cal Row
POST:
Banded Stretch
7.5.19
OPEN GYM.
Since this is a holiday and some folks are working and some aren’t, there won’t be a scheduled workout. There’s over a year’s worth of archived workouts on this blog, pick one and have fun!
7.4.19
PVC/Foam Roll
400m Run
2 Wall Walks
10 PVC OHS
15 Banded Pull Aparts
In honor of America’s declaration of independence, July 4, 1776:
With a Partner, complete 76 combined reps of the following:
Distribute reps/rest in any manner you like, must complete all of one move before moving on:
1 – Ab Mat Sit Ups
2 – Double Unders
3 – Calories on CURVE
4 – Air Squats
5 – Push Press (45/35)
6 – Ball Slams
7 – KBS
8 – T2B
9 – Calories on BIKE
10 – Push Ups
11 – Mountain Climbers (R/L = 1 rep)
12 – Calories on SKI ERG
13 – DB Hammer Curls (R/L = 1 rep)
14 – Sit Up Get Ups (25/15)
15 – Calories on Rower
16 – Box Step Ups
17 – G2OH (25/15)
7.3.19
PVC/Foam Roll
10m EMOM:
Min 1 – 10 KBS
Min 2 – 20-30s Goblet squat holds (get as close to 30s as you can)
WOD:
For Time:
50 Cal Row/10 Cal Bike
40 Cal Row/20 Cal Bike
30 Cal Row/30 Cal Bike
20 Cal Row/40 Cal Bike
10 Cal Row/50 Cal Bike
Post:
7m Max Effort:
3 man sled drives
7.2.19
PVC/Foam Roll
Barbell Complex – 45/35 – 2x through:
5 RDL’s
5 Back Squats
5 Behind Neck Presses
5 Snatch Balance
5 Good Monring
Strength:
3 Rounds – not for time, smooth and strong:
10 Back Squats (50-60%)
10 Body Rows w/ 1s pause at top
– then –
3 Rounds – not for time, smooth and strong:
8 Strict Press
15 Cal Ski Erg
POST:
5 Rounds FOR TIME!
5 Burpees
10 T2B
15 Air Squats
Holy Sh*t It’s July.
PVC/Foam Roll
21-15-9
Cal Bike
T-Pause Push Ups
Banded Pull Aparts
WOD:
30m EMOM:
Min 1: 10 OHS (105/75)
Min 2: 10 Bar Over Burpees
Min 3: 20 Cal Curve Run
Min 4: 10 Pull Ups
Min 5: 8-10 step back lunges (ea leg/self determined)
POST:
21-1-9
T2B
Ball Slams
6.28.19
PVC/Foam Roll
3 Rounds
10 Cal Bike
15 KBS
5 OHS (45/35)
5 RDL’s (45/35)
20m EMOM:
Even: 200m Row
Odd: 5 Power Snatch (135/115/95/65 – choose one)
POST:
Partner Up:
500 Ab Mat Sit Ups – combined effort
One partner chips away at Ab Mats while the other is in hand stand hold. Once the hand stand hold falls, switch. No Ab Mat reps will count if partner is NOT on the wall in hand stand position!
6.27.19
PVC/Foam Roll
2 Rounds –
5 Single Leg RDL’s (ea leg) w/ DB Load
10 OHS (PVC Load)
15 Ab Mat Sit Ups
WOD:
With a running clock – Start with a 400m Run then:
50 Hang Clean & Jerk (95/65)
75 Hand Release Push Ups
100 Air Squats
75 Double Unders
50 Double Leg Lifts
*Every 5m on the minute – 400m run
6.26.19
PVC/Foam Roll
2 Rounds:
5 Pull Ups
10 Hand Release Push Ups
10 Body Rows
15 Banded Pull Aparts
WOD:
Teams of 3 – 12m each station – 36m total
(A) Row 300/250
(A) Ball Slams
(B) Ski 250/200
(B) KBS
(C) Ride 600/500
(C) Box Step Overs
POST:
3 Rounds:
10 T2B
10 Sorinex Roll Outs
Bar GYM 