4.6.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WOD:

E6MOM for 6 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

10 KBS

10 T2B

POST:

Stretch

4.5.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

Warm Up WOD:

2-4-6-8-10

Pull Up

Push Up

Ab Mat Sit Up

Strength:

Land Mine Hip to Hip – 3×6 (3 per side)

GHD – 3×6

Body Rows – 3×10

Barbell RDL – 3×8 (put weight on the bar)

Plank SA Banded Pulls – 3×6 each arm (blue band)

Sit Up/Get Up – 4×10 (35/25)

Conditioning: SHARE THE WORK

Partner Curve – 400 cals

Partner Ski, Bike or Row – 280 cals

POST:

Stretch

4.4.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD – NOT FOR TIME!

2-4-6-8-10

T2B

Sorinex Cart Roll Out

WOD:

24m EMOM:

1 – 10 (12) Pull Ups

2 – 8 RDL + 8 Strict Press (DB Load – 45/35/25)

3 – 12 Box Step Overs

4 – 10 Sit Up/Get Up (35/25)

5 – 10-12 Dips

6 – 10 Wall Ball Shots

Conditioning:

10m AMRAP

15 Cal Bike/Ski/Row (25 Cal Curve)

10 Warrior Sit Ups

10 Dbl Leg Lifts

POST:

Stretch

4.3.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD – NOT FOR TIME!

3 Rounds:

20 Cal Bike

10 Pull Ups

10 Push Ups

10 Ab Mat Sit Ups

STRENGTH:

SNATCH BAR COMPLEX

2-Position Snatch – 8×2 (1 Deck + 1 Hang)

Snatch Grip Barbell Shrug – 3×8

OHS – 3×5

Conditioning:

10m AMRAP

25 Cal Curve Run (10 Cal SKI/BIKE)

15 Push Ups

15 Ab Mat Sit Ups

POST:

Stretch

3.31.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WOD:

Tabata 8-ways – finish one full 8-round tabata (4 minutes) at each ‘station’ before moving on:

1 – Ball Slams

2 – Pull Ups

3 – Push Ups

4 – Dbl Unders

5 – Sit Up Get Ups

6 – Squat Plate Press

7 – Burpees

8 – Curve Run

POST:

STRETCH

3.30.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD – NOT FOR TIME!

3 Rounds – not for time –

10 Cal Bike

3 Spiderman Lunges – per side

5 OHS – PVC Load

STRENGTH:

Dead Lift – 5-5-5-3-3-3

DB Curl Press – 3×8

Strict Pull Ups – 5xME (add weight if desired)

Single Leg RDL – DB load (one in each hand) -3×6 each leg (light and long)

Sorinex Push Up + Pike & Tuck – 3×5

Blue Band Plank Pulls – 3×6 each arm

Conditioning:

10m AMRAP

10 Cal Bike

10 Push Ups

10 Pull Ups

10 G2OH (35/25)

10 Ab Mat Sit Ups

POST:

Stretch

3.29.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD – NOT FOR TIME!

2-4-6-8-10

Push Up

Warrior Sit Up

SPRINT DAY!

9 Total Sprints – full recovery!!

150m Row

150m Ski

250m Bike

20 Cal Curve Run

POST:

STRETCH

3.28.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD – NOT FOR TIME!

3 Rounds – not for time –

10 Cal Bike

3 Spiderman Lunges – per side

5 Goblet Squats w/ 2s pause in the hole

STRENGTH:

Back Squat – 8-8-8-6-6-4

GHD – 3×8

Dips – 3xME (add weight if desired)

Supinated Grip Bent Over Row – 3×6

Sorinex Hamstring Curls – 3×10

Sorinex Roll Outs – 3×10

Conditioning:

10m AMRAP

10 Cal Bike

10 Wall ball Shots

10 T2B

10 Ball Slams

10 Burpees

POST:

Stretch

3.27.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD –

2-4-6-8-10

Push Up

Pull Up

Warrior Sit up

WOD:

30m Clock:

Row/Ski/Ride for DISTANCE

E3MOM – stop and perform one:

10 Goblet Squats

5 Step Back Lunges (per leg)

10 Pull Ups

POST:

Flutter Kick Tabata