PVC/Foam Roll

Rowling – 100m

Lateral Lunges (each leg) / Goblet Squats for punishment – BOTH!

Strength:

Back Squat

2×8 @ 50%

2×6 @ 65-70%

2×3 @ 80-90%

2×2 @ 50% *3s pause in the hole

Conditioning:

2 x 2000m Bike Efforts – 75-80% exertion – full recovery

PVC/Foam Roll

2 Rounds:

15 Cal Bike

10 Push Ups

10 OHS (PVC load)

40m AMRAP

5 Deck Snatch (95/65)

10 Push Ups

15 T2B

20 Cal Bike

25 KBS

30 Ab Mat Sit Ups

5 Sorinex Roll Outs

PVC/Foam Roll

10-8-6-4-2

KBS

Goblet Squat

3 RFT

25 Cal Curve Run

15 Ball Slams

10 Box Step Overs

*rest 2 minutes then:

3 RFT

20 Cal Bike

15 Wall Ball Shots

10 Burpees

 

PVC/Foam Roll

2 Rounds

150m Row

10 RDL (45/35)

10 Push Press (45/35)

5 OHS (45/35)

5 Rounds:

10 Dips

10 Pull Ups

20 Step Back Lunges (10 each leg)

20 Warrior Sit Ups

POST:

5 Rounds:

Wall Sit – 1m on, 30s off

PVC/Foam Roll

400m Run

21-15-9

Push Up

Air Squat

Ab Mat Sit Up

WOD:

Partner Up – You Go I Go for 36m

1 – 25 Cal Curve Run

2 – 500m Bike Ride

3 – 250m Row

4 – 250m Ski

repeat until time is up…

POST:

5m Burpee box jump – groups of 4 around a box

 

PVC/Foam Roll

4 Rounds:

10 cal Bike

10 Cal Ski

10 KBS

10 Warrior Sit Ups

Strength:

RDL – 3×8 – +/- 50% of Clean 1RM

Hang Clean – 3×5 – +/- 65-75% of Clean 1RM

Deck Clean – 3×3 – +/- 80-90% of Clean 1RM

WOD:

5x150m Row Efforts – full speed, full recovery

 

 

PVC/foam roll

5 rounds:

2 wall walks

5 pull ups

10 OHS (PVC load)

WOD:

20m AMRAP

10 wall ball shots

20 ab mat sit ups

10 box step overs

400m run

POST:

1+1, 2+2, … 9+9, 10+10 of

T2B

Sorinex roll outs

PVC/Foam Roll

5 Rounds – smooth and strong warm up tempo

Bear Crawl down and back (length of the rig)

10 Banded Pull Aparts

5 Deck Rolls

5 Goblet Squats w/ 3s pause the hole

WOD:

5 Rounds or time:

500m Bike

10 Land Mine Thrusters

10 Burpees

10 T2B

POST:

Tabata Med Ball Toss – use a wall ball, chest pass or overhead pass to a partner (about 6-8′ apart)

 

PVC/Foam Roll

10 cal ski

10 air squats

10 cal bike

10 pull ups

15 cal curve run

10 push ups

WOD:

30m AMRAP – 

5 Pull Ups

10 Push Ups

15 Air Squats

20 Ab Mat Sit Ups

25 KBS

30 Cal Curve Run

POST:

Tabata Flutter Kicks

 

 

 

PVC/Foam Roll

2 Rounds:

400m Run

10 Deck Rolls

3 Wall Walks

WOD –

For Time:

30 Cal Row

30 T2B

20 Cal Row

20 Back Squats (95/65)

10 Cal Row

10 Burpees

20 Cal Row

20 Wall Ball Shots

30 Cal Row

30 Step Back Lunges (15 per side)

Post:

You Go I Go Sorinex Roll Outs –

Start at 1, add 1 rep each time you pass the cart until you hit 10 reps, then go back down.