Author: Zach Fletcher

PVC/Foam Roll

4 Rounds of:

10 Cal Ski – 10 Cal Bike – 10 Goblet Squats – 2 Wall Walks

Strength –

8-8-8-5-5-5-3-3-3 of Dead Lifts

Working up to 85-90% for the three sets of 3.

WOD – Max Effort each Piece:

10 – 15 – 20 – 25 – 30 cal Curve efforts.

PVC/Foam Roll

WOD:

15/12 Cal Row

5 Ball Slams

5 Box Jumps

5 Windmill – per side

5 T2B

15/12 Cal Row

6 Of each … then 7, then 8 then 9 then 10.

POST = 50 leg lifts & 50 Ab Mat Sit Ups

PVC/Foam Roll

10m EMOM:

10 KBS + 5 Goblet Squats

WOD – Teams of 3 – 30m AMRAP -person on the Erg sets the pace:

1 – 15 Cal (1. ski 2. bike 3. Row)

2 – Ball Slams/KBS/T2B

3 – REST

POST:

1 minute of effort – 1 minute of rest:

1 – Max Effort Leg Lifts

2 – Max Effort Russian Twists (DB)

3 – Warrior Sit Ups

PVC/Foam Roll

2-4-6-8-10 of

Body Rows (1s pause)

Box Step Overs

WOD For Time:

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

Bar or Ring Muscle Ups (sub double C2B pull ups)

Man Makers – 55/35

Finisher = Partner Plank Taps –

30s on/30s off

PVC/Foam Roll

3 person BEAR CRAWL – 5 Minutes

3 person farmer’s walk – 7 minutes

3 person CURVE run – 12m (alternate every minute)

TABATA’s

1 – Double Unders

2 – Burpees

3 – Sit up/Get Ups (45/35)

4 – Pull Up + T2B

PVC/Foam Roll

3 Rounds –

15 Cal Row

10 KBS

5 Deck Rolls

STRENGTH:

20m to find heavy SNATCH single for the day

WOD – 3 Rounds FT:

25 Calorie Curve Run

15 T2B

10 Ball Slams

PVC/Foam Roll

3 Rounds –

10 Cal Bike/10 Air Squats/2 Wall Walks

WOD – 3 Rounds for Time:

21 Pull Ups

21 Cal row

21 G2OH – 35/25

*rest 2 minutes between rounds

Sorinex 100:

25 Pikes

25 Tucks

25 Roll Outs

25 Glute/Ham Bridge

PVC/FOAM ROLL

10m EMOM

5 DECK ROLLS (no hands for extra challenge)

WOD – For Time:

25 Pull Ups

25 Push Ups

25 OHS (95/65)

25 Hang Power Cleans (95/65)

*Every Minute – Farmer’s Carry (55/35)

REST AS NEEDED – THEN

21-15-9

CAL BIKE

WARRIOR SIT UPS

STRETCH

PVC/FOAM ROLL

2-4-6-8-10 – Banded OHS (PVC) & Push Ups

PARTNER WOD – You Go I Go Format

AMRAP in 20 minutes, alternate every movement

20 Calorie Curve Run

8 Wall Ball Shots

10 T2B

12 DB Snatches (35/25)

POST:

Partner Sit Ups – Med Ball pass

:30s work, 30s Rest for 5-7 minutes

PVC/FOAM ROLL

10-8-6-4-2

Pull Up/Push Up/Ab Mat

EMOM for 30m

1 – 12 Calorie Bike

2 – 15 HEAVY KBS

3 – 8 burpee box stepover

4 – 12 Dips

5 – 10 OHS (95/65)

POST:

25 Sorinex Roll Outs

25 Warrior Sit Ups