Author: Zach Fletcher

Warm Up

PVC

Foam Roll

10-8-6-4-2

T2B

Push Up

Air Squat w/ bands

WOD:

For Time:

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

Cal Curve Run

Dead Lift (185/115)

Pull Up

POST:

6-45-90

Warm Up:

PVC

Foam Roll

!0+1, 9+2 …… 2+9, 1+10 of

T-Pause or Dumbell push ups

Body Rows w/ 1s pause at the top

WOD:

E2MOM for 20m

Death by, starting with 1 Couplet, adding one each round:

115/75 load –

Power Clean

Front Squat

Push Press

Back Squat

OHS

Aux:

5 x 25 Cal Sprints on Curve (full recovery)

Warm Up:

PVC

Foam Roll

10-8-6-4-2

Push Up

Goblet Squat

WOD:

AMRAP in 40 minutes of:

5 Dead Lift (185/135)

10 Push Ups

15 Cal Curve Run

20 Cal Bike

25 Air Squats

30 Ab Mat Sit Ups

Warm Up:

PVC

Foam Roll

3 Rounds –

15 Cal Bike

10 Banded Air Squats

10 Push Ups

Strength –

Back Squat – 20m to find a heavy double for the day

WOD:

21-15-9 of each, in order:

21 Cal Curve Run

21 T2B

21 KBS

21 Sorinex Roll Outs

15 Cal Curve Run

15 T2B

15 KBS

15 Sorinex Roll Outs

9 Cal Curve Run

9 T2B

9 KBS

9 Sorinex Roll Outs

Warm Up:

PVC

Foam Roll

10-8-6-4-2

Kettle Bell windmill

Banded pull aparts

Partner Up!

Pick Two – alternate whenever you and your partner determine.

5K Row

5K Ski

10K Bike

2 Mile Curve Run

when you and your partner finish, both complete:

5 Rounds:

10 Box Step Overs

20 Ab Mat Sit Ups

Warm Up:

PVC

Foam Roll

3-5 minutes to get ready, warm up on your own, etc.

For Time:

24 Cal Row

24 Box Jumps

24 Push Ups

24 Snatches (75/55)

24 Pull Ups

24 Burpees

24 Thrusters (75/55)

24 Cal Bike

24 Ab Mat

24 Hang Cleans (75/55)

24 KBS

24 Cal Ski

24 Dips

24 T2B

24 Dead Lifts (75/55)

24 Cal Curve

DONE – Happy New Year!

Warm Up:

PVC

Foam Roll

21-15-9

Cal Bike

Ball Slam

WOD:

For Time:

Row 2K

30 Wall Ball Shots

Bike 2K

20 Wall Ball Shots

Row 1K

10 Wall Ball Shots

AUX:

2-minute max effort burpees

Finisher

Partner ABs

Warm Up

PVC

Foam Roll

5-4-3-2-1

Pull Up – Push Up – Ab Mat

WOD:

For Time:

5 Deck Snatches (95/65)

40 DU’s (80 singles)

10 C2B Pull Ups

40 DU’s

15 Front Squats (95/65)

40 DU’s

20 Cal Curve Run

40 DU’s

20 SA KB Snatches

40 DU’s

15 Back Squats (95/65)

40 DU’s

10 Bar Over Burpees

40 DU’s

5 Deck Snatches (95/65)

6am START TIME THIS WEEK and NEXT*

Warm Up:

PVC

Foam Roll

Row 150m

10 RDL (45/35)

5 Front Squats (45/35)

5 Strict Press (45/35)

Row 150m

10 Good Mornings (45/35)

5 high Pull (45/35)

5 Pocket Cleans (45/35)

STRENGTH:

Deck Clean – 20m to find a 1RM for the day

WOD:

3 Rounds for time:

25 Cal Bike

10 Pull Up + T2B

Post:

50 Sorinex Cart Roll Outs

REMINDER* We’re starting at 6am the rest of this week and all of next.

Warm Up:

PVC

Foam Roll

21-15-9

Cal Bike

KBS

Catch your breath, no programmed rest between couplets

21-15-9

Cal Curve

Goblet Squat

Catch your breath….

21-15-9

Cal Ski

T2B

Aux:

5 x :30s Battle Rope

Finisher:

50 Windshield wipers