Author: Zach Fletcher

PVC/Foam Roll

400m Run

10+2, 8+4 …… 4+8, 2+10 of:

RDL (45/35)

Body Row w/ 1s pause at the top

WOD:

Teams of 3 for 36m – switch every 12 to the next station

1 – 15 Cal Ski

1a – Ball Slams

2 – 15 Cal Bike

2a – SA KBS (switch every 5 swings)

3 – 15 Cal Row

3a – Sorinex Pike Roll Outs

PVC/Foam Roll

5 Sets of:

10 Cal Bike

3 KB Windmills (Each Side)

2 Wall Walks

STRENGTH:

8-8-6-6-4:

Dead Lift (50%-85% – increase weight as you progress)

3×2 Sets of:

2 way cleans – deck + hang (4 total cleans, 2 of each every round)

POST:

7m AMRAP:

7 T2B

7 KBS

7 Goblet Squats

7 Burpees

 

 

 

PVC/Foam Roll

1-2-3-4-5-6-7-8-9-10 of:

Pull Up

PVC OHS

Warrior Sit Up

30m AMRAP – 

250m Row

5 DB Dead Lifts

5 DB Hang Power Cleans

5 DB Push Press

5 Push Ups (on DB’s)

POST:

Double Tabata –

Wall Sits/Push Up Plank Holds

 

PVC/Foam Roll

10×10 – 10 reps each of the following:

1 – Cal Ski

2 – T-Pause Push Ups

3 – Cal Bike

4 – Air Squats

5 – Cal Row

6 – Pull Ups

7 – Cal Bike

8 – Banded Pull Aparts

9 – Cal Ski

10 – KBS

WOD – For Time:

30 C&J’s (135-115-95/95-75)

*start with 5 burpees – top of every minute do 5 burpees

POST:

7m 3-team sled drive

PVC/Foam Roll

10+2, 8+4, 6+6, 4+8, 2+10 of:

Goblet Squats

Body Row w/ 1s Pause at the top

5 Rounds – not for time – smooth and strong

10 Strict Press (barbell – keep it relatively light)

10 RDL (same load/bar as your strict press)

20 Ball Slams

20 Cal Bike

POST:

100 Ab Mat Sit ups – for time

PVC/Foam Roll

3 Rounds:

150m Row

10 Step Back lunges (5 per side)

2 Wall Walks

WOD:

E3MOM for 7 rounds:

200m Run

7 Pull Ups

7 Warrior Sit Ups

7 Box Step Ups

POST:

6-45-90

PVC/Foam Roll

Ski Erg rowling – 100m target – deck rolls as punishment (10 rounds)

WOD – For Time:

Farmer’s Carry (KB in each hand) around the circle (toward 435) and back

10 Back Squats (135/95)

10 Body Rows

Farmer’s Carry (another lap)

10 Dead Lifts (135/95)

10 Pull Ups

Farmer’s Carry (another lap)

10 Back Sqauts (135/95)

10 Hand Release Push Ups

POST:

3×10:

T2B

Sit Up Get Up (35/25)

 

 

PVC/Foam Roll

3 Rounds

15 Cal Bike

10 KBS

5 T-Pause Push Ups

30m EMOM

1 – 10 OHS (115/75)

2 – 10 Burpees over bar

3 – 20 Cal Curve Run

4 – 12 Cal Ski

5 – 12 G2OH (35/25)

POST:
3×10 of:

Sorinex Cart Roll OUts

Banded Pull Aparts

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl/RDL Walk/Lunge Walk w/ twist/Spiderman Lunge Walk/Inchworm/Straight leg march

5m with a Green Band on the Rig

Partner Up:

One person works while the other keeps time:

Workout 1:

400m Run

10 Ball Slams

10 Pull ups

Workout 2:

500m Bike Ride

15 G2OH (35/25)

7 Burpees

Workout 3:

250m Row

5 SA KB Snatches (per side)

10 Goblet Squats

Workout 4:

200m Run

10 Burpees over box

200m Run

POST:

With your partner, alternating each time the reps increase/decrease:

2-4-6-8-10-8-6-4-2 Sorinex Cart Roll Outs

 

 

PVC/Foam Roll

21-15-9

Ski Erg

T2B

Strength:

5 Rounds – not for time – smooth and strong

10 DB Bench Press

10 DB Thrusters

20 Box Step Overs

20 KBS (Heavy)

POST:

Tabata Wall Sits

Tabata Plank