Author: Zach Fletcher

7.24.19

PVC/Foam Roll

400m Run

21-15-9

Push Up

Air Squat

Ab Mat Sit Up

WOD:

Partner Up – You Go I Go for 36m

1 – 25 Cal Curve Run

2 – 500m Bike Ride

3 – 250m Row

4 – 250m Ski

repeat until time is up…

POST:

5m Burpee box jump – groups of 4 around a box

 

7.23.19

PVC/Foam Roll

4 Rounds:

10 cal Bike

10 Cal Ski

10 KBS

10 Warrior Sit Ups

Strength:

RDL – 3×8 – +/- 50% of Clean 1RM

Hang Clean – 3×5 – +/- 65-75% of Clean 1RM

Deck Clean – 3×3 – +/- 80-90% of Clean 1RM

WOD:

5x150m Row Efforts – full speed, full recovery

 

 

7-19-19

PVC/Foam Roll

5 Rounds – smooth and strong warm up tempo

Bear Crawl down and back (length of the rig)

10 Banded Pull Aparts

5 Deck Rolls

5 Goblet Squats w/ 3s pause the hole

WOD:

5 Rounds or time:

500m Bike

10 Land Mine Thrusters

10 Burpees

10 T2B

POST:

Tabata Med Ball Toss – use a wall ball, chest pass or overhead pass to a partner (about 6-8′ apart)

 

7.17.19

PVC/Foam Roll

2 Rounds:

400m Run

10 Deck Rolls

3 Wall Walks

WOD –

For Time:

30 Cal Row

30 T2B

20 Cal Row

20 Back Squats (95/65)

10 Cal Row

10 Burpees

20 Cal Row

20 Wall Ball Shots

30 Cal Row

30 Step Back Lunges (15 per side)

Post:

You Go I Go Sorinex Roll Outs –

Start at 1, add 1 rep each time you pass the cart until you hit 10 reps, then go back down.

 

7.16.19

PVC/Foam Roll

3 Rounds:

15 Cal Bike

10 Banded Air Squats

10 Banded Pull aparts

Strength:

Pocket Clean – 2×3 (+/- 50% of Clean 1RM

Hang Clean – 2×3 (+/- 70-75% of Clean 1RM)

Deck Clean – 3×1 – building to a heavy single for the day….3 efforts

WOD:

12m EMOM

Even – 15 Cal curve Run (10 cal bike as a sub)

Odd – 10 t-pause push ups