Daily updates

Mobility: Dancer Stretch – 90s working through each position

 

ACTIVATION

2-3 x (8 minutes)

:30s Calorie Row

:30s Calorie Assault Bike

5 Scap Pull-Ups + 5 Strict Knee Raises

3 Spidermans + Reach

 

WOD: “Quick Stop”

RX

Teams of 2:

Buy-In: 2000 Meter Row

4 rounds:

7 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 160/108 Calorie Bike

 

Bear Complex:

1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press

 

FITNESS

Teams of 2:

Buy-In: 2000 Meter Row

4 rounds:

7 Rope Climbs -> See substitutions

11 Bear Complexes (95/65)

Cash-Out: 160/108 Calorie Bike

 

Fitness Complex:

1 Power Clean, 1 Front Squat, 1 Push Press, 1 Front Squat, 1 Push Press

 

SWEAT

Teams of 2:

Buy-In: 2000 Meter Row

4 rounds:

7 Rope Climbs -> See Substitutions

11 Bear Complexes (stay light)

Cash-Out: 160/108 Calorie Bike

 

SWEAT Complex:

1 Power Clean, 1 Front Squat, 1 Push Press, 1 Front Squat, 1 Push Press

 

Substitutions:

Rope Climbs

7:1 Ring Rows

5:1 Pull-ups

3:1 Strict Banded Pull-ups

2:1 King Kongs

1:1 Half Rope Climbs

Mobility: KB Lat Mash – 40s each

 

ACTIVATION

4-5 Rounds:

:30s Double Under Practice

20 Banded Pull Aparts

10 1-arm KB Deads (5 each)

5 Inchworms

 

MOVEMENT PREP

1 x

10 Kettlebell Swings

200 Meter Run

10 Double Unders

 

WOD: “Road Trip”

(22 minute cap)

RX

5 Rounds:

15 Kettlebell Swing (70/53)

400 Meter Run

40 Double Unders

 

FITNESS

5 Rounds:

15 Kettlebell Swing (53/35)

400 Meter Run

60 Single Unders or :40s DU practice

 

SWEAT

3 Rounds:

15 Kettlebell Swing (35/26)

400 Meter Run

60 Single Unders or :40s DU practice

 

SUBSTITUTIONS

500 Meter Row

40/28 Calorie Bike

ACTIVATION

3 Rounds: (5 minutes)

:40s Row or Bike

:30s Dowel Pass Throughs

:20s Dowel Overhead Squats

.

3 Rounds: (5 minutes)

30 Second Front Plank

7 Empty Barbell Pausing Overhead Squats (2 Seconds)

3 Inchworms

Strength: Overhead Squat RX / Fitness

15 minutes to Build to a Heavy Single

SWEAT

15 minutes to Build to 3 reps with control.

MOVEMENT PREP

1 x

5 Overhead Squats

5 Calorie Bike

Performed at Workout Weight

WOD: “Hot Mess” (10 minute Cap)

RX

2 Rounds: 25 Overhead Squats (115/85) 50/35 Calorie Bike or Row (same cals)

FITNESS 2 Rounds: 25 Overhead Squats (95/65) 50/35 Calorie Bike or Row (same cals)

 

SWEAT

25 Overhead Squats or Front Squats (empty BB)

50/35 Calorie Bike or Row (same cals)

 

Performance Care:

3 Rounds, Not For Time:

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 4-way Dead Bugs

24 Single Leg Glute Bridges – 12 each

WOD “Dead and Company”

(40-minute cap)

 

RX

For Time:

Buy-In: 1 Mile Run

 

21-15-9:

Deadlifts (225/155)

Box Jump Overs (24/20)

Toes to Bar

 

Cash-Out: 1 Mile Run

 

FITNESS

For Time:

Buy-In: 1 Mile Run

 

21-15-9:

Deadlifts (155/105)

Box Jump Overs (24/20)

Toes to Shoulder

 

Cash-Out: 1 Mile Run

 

SWEAT

For Time:

Buy-In: 800 Meter Run

 

21-15-9:

Deadlifts (keep light)

Box Jumps or Step Ups

Knees as high as possible or V-ups

 

Cash-Out: 800 Meter Run