15m Self Guided Warm Up

PVC/Foam Roll

500m Row/Ski

1000m Bike

400m Run

21-15-9 – KBS/Ab Mat

Monster Walk

Knee/Ankle/Hip/Shoulder Mobility

Workout 1:

Bench Press (DB or Barbell – your choice) – 10-8-8-6-6-4

Body Rows – 3×10

Dips – 3×10

Conditioning – 16m EMOM

1 – 15 Calorie Curve Run

2 – 10 DB Thrusters

Workout 2:

10 Rounds –

200m Run

5 OHS (45/35 – PVC)

5 burpees

5 deck rolls

 

 

15m Self Guided Warm Up

PVC/Foam Roll

500m Row/Ski

1000m Bike

400m Run

21-15-9 – KBS/Ab Mat

Monster Walk

Knee/Ankle/Hip/Shoulder Mobility

Workout 1:

30m Row for Distance –

E3MOM perform 7 burpees

Workout 2:

EMOM for 10m – 10 Pull Ups

EMOM for 10m – 10 Push Ups

EMOM for 10m – 10 Box Step Overs

*INCREASE OR DECREASE REPS AS DESIRED – MAINTAIN CONSISTENCY!

POST:

6-45-90

PVC/Foam Roll

3 Rounds:

12 Cal Bike

10 Step Back Lunges (5 per leg)

8 Push Ups

6 Pull Ups

36m AMRAP

250m Row

25 Ab Mat Sit Ups

10 G2OH (35/25)

20 Cal Curve Run

10 box Step Over

5 C&J 95/65

POST:

5 Rounds – 2 deck rolls/1 wall walk

 

 

PVC/Foam Roll

2-4-6-8-10

Cal Ski

Banded Air Squat

Pull Ups

WOD For Time:

5K Row – every 2m perform:

5 Push Ups

10 Air Squats

15 Ab Mat Sit Ups

*sub SKI for ROW – double BIKE

POST:

Flutter Kick Tabatas

Post – Post:

Stretch

PVC/Foam Roll

*5:35 a 10m clock will start:

Lacrosse Ball Shoulder mobility

Green Banded Ankle Mobility

20 Face Pulls

20 Banded Air Squats

WOD – for time:

100 Calorie Row

80 Ab Mat Sit Ups

60 KBS

40 Pull Ups

20 Box Step Overs

10 Burpees

100 Calorie Bike

POST:

Lacrosse Ball Plantar Fascia Work

Foam Roll

PVC/Foam Roll

3 Rounds:

15 Cal Bike

5 Pull Ups

10 Push Ups

5m BANDED HIPS/ANKLES/KNEES on the RIG

STRENGTH:

20m to find a heavy FRONT SQUAT Double

WOD:

3 RFT:

400m Run

10 C&J (135/95)

POST:

4m AbMat Challenge