Soft tissue:

Foam roll:
Lats
T-spine
Quads

Ball roll:
Glutes

Warm up:

250 m row @ damper 10

3 Rounds:
10 step ups
10 pass throughs
10 jumping jacks
10 kb deadlifts
10 inchworms

Work out of the Day:

“Tabata!”

:20 sec work followed by :10 sec rest.  Each movement is 8 intervals.  Complete all 8 intervals of one movement before moving to the next.

Box jumps
KB/DB swings
Row
Sit up
Ring dips

**Score is lowest reps for each movement.

Soft Tissue:
Ball Roll
- Pec
- Tris
- Supraspinatus

Mobility:
(2 rounds)
10 (1) Leg Supine Bridge
10 Split Stance Kneeling Adductor Mobilization
10 Spiderman Walk w/Rotation
10 No Money Drill

Warm-Up:
2 min Jump Rope (Barefoot)
(2 Rounds)
10 Seal Jacks
10 High Knee Run
10 High Knee Skip
10 Lateral Lunges
3 Wall Walks
+ Shoulder Prep

“Hilarious!!!!!!!”

Workout of the Day:

300m Row
20 Push Press (135/95)
300m Row
15 Push Press (135/95)
300m Row
10 Push Press (135/95)
300m Row
5 Push Press (135/95)

Post time and thoughts to comments

Recovery:
Band Stretch Shoulders 30/30/30

Soft tissue:
Foam roll:
Quads
IT bands
Adductors

Mobility:
10 Wall Ankle MOBS
10 Wall hip flexor MOBS
10 Squat to stands
10 No money drill

Warm up:
10 (In place) Heidens
5 Squat jumps
10 Straight leg march
10 Inch worms

Work out of the Day:

A1)  Front Squats
      70% x 3; 75% x 3; 80% x 3; 85% x 3
A2) Strict pull ups (1 second hold @ top)
      3-3-3-3

Move immediately from A1 to A2. Rest apx 2 min after your pull ups before starting your next round. THEN…

B)  Speed deadlift (50% straight sets).
    2-2-2-2-2
1 Min rest between sets.

THEN…

7 Minute AMRAP of:
8 DB reverse lunge (ea. leg)
10 Slapping push ups

Post thoughts to comments.

Warm up:

Soft tissue:
Ball roll:
Glutes
Calves
Pecs
Tris
Infraspinatus

Mobility 1 round:10 Quadriped extension-rotation
10 Squat to stand
10 Cross behind OH reverse lunge
10 Split stance kneeling adductor MOB
10 Wall hip flexor MOB
10 Wall ankle MOB
10 Scapular pull down
10 No money drill

Dynamic warm up: 2 rounds
10 In place heidens
15 Ankle hops
5 Squat jumps
10 High knee skips
10 Cariocas
10 Back pedals

Work out of the Day:

3 Rounds:
1 Minute at each station.  1 minute rest in between stations.  Score is TOTAL reps.

Clean & Jerk 75/55
Box jumps 30”
SDHP 75/11
Burpees
Pull ups

Post thoughts to comments.

Warm up:

Soft tissue:
Foam roll:
Quads
Hamstrings
T-spine

Ball roll:
Glutes
Calves
Arch of foot

1 Round:
10 supine 1-leg bridge
10 wall ankle MOB
10 x-band walk

2 Rounds:
10 Heidens
10 cariocas
10 lateral high knees
10 spiderman walk to rotation
10 figure 4s
10 straight leg march

Work out of the Day:

Front squats
5-3-3-2-1-1-1

then…

for time:

“Baseline”
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups

Post thoughts to comments.

Soft tissue:
Foam roll
Adductors
T-spine
Lats

Ball roll:
Infraspinatus
2 min drill/external rotation

2 Rounds:
Heidens
High knee skip
Caricoas
Back pedals
Side shuffle with overhead reach
Running lunge

Mobility:
2 sets of 10
squat to stands
hip flexor mobs
no money drill

Work out of the Day:

for time:

500 m row
15 KB/DB swings (heaviest)
400 m row
25 KB/DB swings (heavy)
300 m row
35 KB/DB swings (lighter)

Post WOD recovery:
Wrist mobility

Post thoughts and times to comments.

Warm up:

Foam roll:
IT band/TFL
Quads
Adductors
Lats
T-spine

Ball roll:
Infraspinatus
Glutes
Calves

2 Rounds: NO SHOES

10 1-leg supine bridge
10 Split stance kneeling adductor MOBs
10 Wall hip flexor MOBs
10 Wall ankle MOBs
10 Squat to stand
10 Iron cross
10 Cross behind OH reverse lunge
10 No-money drill

Work out of the Day:

“Seven-up”

7 rounds for time of:

7 pull ups
7 thrusters w/ dumbells
7 burpees
7 ring dips
7 sit ups
7 push ups
49 single jump ropes

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