PVC/Foam Roll
3 rounds
150m row
10 banded air squats
2 wall walks
Strength:
Back squat – 5×5 (55%-70%)
Back squat – 2×3 @ 80-90%
Body Rows – 3×10
WOD:
10m EMOM
1 – 20 Cal curve run
2 – 15 Cal ski
Author: Zach Fletcher
8.26.19
PVC/Foam Roll
15 Cal Bike
10 Air Squats
15 KBS
WOD:
40m EMOM:
1 – 15 Cal Curve
2 – 3 Man Makers (55/35)
3 – 12 Cal Bike
4 – 12 Box Step Overs
5 – 4 TGU’s (2 per arm)
6 – 200/150m Row
7 – 10 Pull Ups
8 – 10 OHS (45/35)
8.23.19
PVC/Foam Roll
3 Rounds:
10 Cal Bike
10 Air Squats
10 Push Ups
Partner Chipper – everyone does everything, only one person works at a time…both participants must finish one movement before moving to the next –
For Time:
10 OHS (115/85)
10 Box Step Overs (total)
10 Burpees
10 C2B Pull Ups
10 Power Cleans (115/85)
10 Wall Ball Shots
200m Run
10 Back Squats (115/85)
10 Burpees over bar
10 T2B
10 RDL’s (115/85)
10 Ball Slams
200m Run
8.22.19
PVC/Foam Roll
9-15-21
Cal Ski
Ab Mat Sit Up
5 Rounds – Not for Time:
10 Dips
10 C2B Pull Ups
20 G2OH (35/25)
20 Box Step Overs
Post:
25 Sorinex Glute/Ham bridge
25 Sorinex Tucks (push up position)
8.21.19
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
8.20.19
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
8.19.19
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
8-16-19
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
8.15.19
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
8.14.19
PVC/Foam Roll
3 Rounds:
150m Row
10 Step Back lunges (5 per side)
2 Wall Walks
WOD:
Bar GYM 