PVC/Foam Roll

For Total Time – We’ll start at 5:40 with this WOD:

500m Row

10 Thrusters (95/65)

10 Push Press (95/65)

10 Push Ups

1000m Bike

10 Pull Ups

15 T2B

10 Wall Ball Shots

500m Row

10 SAKB Snatches (per arm)

15 Warrior Sit Ups

400m Run (.25 on the Curve)

10 Snatches (95/65)

10 OHS (95/65)

500m Row

10 T2B

10 Ball Slams

10 Push Ups

1000m Bike

15 KBS

10 Pull Ups

500m Ski

 

 

PVC/Foam Roll

21-18-15-12-9-6-3 of:

Calorie Bike

Calorie Ski

Ball Slams

STRENGTH:

Super Set for 5 sets of each:

Dips x 10

Body Row x 10

Back Squat at 50% of 1RM – x 5

Finisher:

400m Farmer’s Carry

PVC/Foam Roll

10+2, 8+4…4+8, 2+10 of:

Banded Pull Aparts (orange band)

Pull Ups

20m EMOM

1 – 15 Cal Bike

2 – 10 G2OH (115/75)

3 – 15 Box Step Overs

4 – Rest

WOD #2:

7m AMRAP

7 Push Ups

7 Warrior Sit Ups

7 KBS (Heavy)

7 Air Squats

 

PVC/Foam Roll

2 Rounds:

10 KBS

5 Goblet Squats

2 Wall Walks

5 Pull Ups

10 Good Mornings (45/35)

STRENGTH:

Dead Lift –

Step 1: 3-5 warm up sets, get to about 80% of 1 RM

Step 2: 5×3 @ 80% – E2MOM

WOD:

With Partner – you go I go:

10-15-20-25-30-25-20-15-10 Cal Curve Run 

 

PVC/Foam Roll

• 15 Cal Bike

  • 10 Push Ups

• 15 Cal Row

  • 10 Pull Ups

• 15 Cal Ski

  • 10 Ring T2B

• 15 Cal Bike

  • 10 OHS (95/65)

• 15 Cal Row

  • 10 Burpees

• 15 Cal Ski

  • 10 Thrusters (95/65)

• 15 Cal Bike

  • 10 Push Press (95/65)

• 15 Cal Row

  • 10 Pull Ups

• 15 Cal Ski

  • 10 RDL (95/65)

• 15 Cal Bike

  • 10 Push Ups

• 15 Cal Row

  • 10 pull Ups

• 15 Cal Row

  • 10 OHS (95/65)

POST:

• Med Ball Catch Tabata
• Med Ball Pass Tabata

 

PVC/Foam Roll

10 banded air squats

10 banded pull aparts

10 pull ups

10 push ups

20 Warrior Sit Ups

WOD:

6 Rounds for time:

30 Cal Bike

Sled Drive Down and back

-rest 3 minutes then –

4 Rounds for time:

15 Cal Row

15 T2B

PVC/Foam Roll

10+1, 9+2, ….. 2+9, 1+10 of:

Pull Ups

Squat Practice w/ PVC –

that’s descend in back squat position, push up to overhead while in your squat, stand up in OHS position.

5 Rounds:

10 Dips

10 Ring T2B

20 Cal Curve

20 G2OH (35/25) Plate

WOD:

7m AMRAP

7 burpees

7 pull ups

7 air squats

7 Warrior Sit Ups

PVC/Foam Roll

10-8-6-4-2

Push up

Sorinex Tucks

WOD:

Set the clock for 36 minutes, do the following EMOM:

Minute 1: 25 Calorie Curve Run

Minute 2: 200/150m Row

Minute 3: 10 push ups + 10 G2OH (35/25 plates)

Minute 4: REST

 

PVC/Foam Roll

16m EMOM:

Even Minute: 5 RDL’s + 5 Back Squats (45/35)

Odd Minutes: 10 Calorie Bike

Strength:

Back Squat – 8-8-6-6-4-4-2 (working to an 85-90% double)

WOD:

8m AMRAP

300/250m Row

8 burpees over bar (lateral)(

6 Thrusters (96/65)

 

PVC/Foam Roll

48m Partner EMOM:

16m interval #1:

A: 10 / 12 / 14 / 16 / 14 / 12 / 10 Calorie Bike

B: 10 /12 / 14 / 16 / 14 /  12 / 10 Wall Ball Shot

16m Interval #2:

A: 10 – 15 – 20 – 25 – 20 – 15 – 10 Calorie Row

B: 10 – 12 – 14 – 16 – 14 – 12 – 10 Push Ups

16m Interval #3:

A: 10 – 12 – 14 – 16 – 14 – 12 – 10 Cal Ski

B: 10 – 12 – 14 – 16 – 14 – 12 – 10 OHS (45/35)