PVC/Foam Roll

2 Rounds:

5 Pull Ups

10 Hand Release Push Ups

10 Body Rows

15 Banded Pull Aparts

WOD:

Teams of 3 – 12m each station – 36m total

(A) Row 300/250

(A) Ball Slams

(B) Ski 250/200

(B) KBS

(C) Ride 600/500

(C) Box Step Overs

POST:

3 Rounds:

10 T2B

10 Sorinex Roll Outs

 

 

PVC/Foam Roll

Warm Up:

2 Rounds – 

15 Cal Bike

10 RDL (45/35)

5 Pocket Clean (45/35)

5 OHS (45/35)

5 RDL (45/35)

5 T-pause push ups

STRENGTH:

DECK CLEANS –

5-5-5-3-3-2-2-1-1

Building to a heavy single for the day.

POST:
Partner – you Go I Go

500m Row

400m Row

300m Row

200m Row

100m Row

 

 

PVC/Foam Roll

Rowling – 100m – 10 Rounds

Deck Roll or Burpee punishment – alternate every round

WOD:

2 RFT:

25/20 Cal Bike

20 Pull Ups

*rest 2m

2 RFT:

25/20 Cal Row

15 OHS (95/65)

* rest 2m

2 RFT:

25/20 Cal Ski

15 Box Jumps

POST:

10m EMOM

10 Ball Slams

*spend the rest of the minute in a PLANK position, push up, forearms, right side/left side

 

PVC/Foam Roll

2 Rounds

10 cal Bike

10 KBS

10 Green Band Good Mornings

10 Banded pull aparts

WOD:

40m EMOM

1 – 15 Cal Curve Run

2 – 10 burpees

3 – 12 Cal Bike

4 – 12 Box Step Overs

5 – 4 TGU’s – 2 each side

6 – 200/150m row

7 – 15/12 T2B

8 – 12 G2OH (35/25)

PVC/Foam Roll

4 Rounds –

Bear Crawl down and back – length of the rig plus a few feet

5 DB Load Single Leg RDL (each leg) – keep it light, no more than 25lbs

5 DB Load Front Rack Squats – use the same weight – spend a second or two in the hole every other rep

Strength:

Back Squat:

5-5-5-3-3-3 working to a heavy triple for the day – 80-90% of 1RM if you need a target

RDL – 3×8 (barbell load – smooth and strong)

Supinated Grip bent over rows – 3×8 (barbell load)

Conditioning:

8m Row or Ride for distance

PVC/Foam Roll

4 Rounds – Warm Up Tempo

15 Cal Row

10 T-Pause Push Ups

10 Body Rows

10 Goblet Squats

WOD – For Time:

5 Rounds – 2m rest between each round:

10 Wall Balls

10 Pull Ups

5 T2B

5 Burpees

10 Ball Slams

POST:

Tabata Flutter Kicks

Tabata Planks

 

PVC/Foam Roll

4 Rounds – smooth and controlled

10 Cal Ski Erg

10 Cal Bike

10 Banded Pull Aparts

10 Good Mornings (PVC Load)

WOD:

10+2, 8+4, … 4+8, 2+10 of:

Deck Clean (135/115/95/65 – pick one for the entire workout)

Bar Facing Burpees

Recover

WOD 2:

21-15-9

Calorie Curve Run

Box Step Overs

PVC/Foam Roll

WOD:

5K Row

10K Bike

*every 5 minutes, perform 10 burpees + 10 Pull Ups

**this will take 40+ minutes, don’t waste too much time warming up!

POST:

6-45-90

PVC/Foam Roll

10-8-6-4-2

Banded OHS – PVC load

Dips

WOD:

4 Rounds – 2m Work Interval/1m rest interval

10 C2B Pull Ups

10 Cal Ski

Max Reps OHS (115/95) with remaining time.

Score is total OHS.

WOD 2:

Partner Up – You Go I Go:

5 Rounds each – 200m Row

POST:

25 Sorinex Roll Outs

25 Sorinex Tucks

PVC/Foam Roll

21-15-9

Warrior Sit Up

TTB

Air Squat

STRENGTH:

5 Rounds, not for time, smooth and strong

10 Body Rows w/ 1s pause at top

10 DB Shoulder Press (both arms at once, keep it moderate)

20 Step Back Lunges (10 Ea Side)

20 Calorie Bike

WOD:

7m Partner AMRAP:

You Go I Go, increasing load as you go:

1 Burpee + 1 Pull Up

2 burpees + 2 pull ups

3 + 3 

4 + 4 and so on until time is up