PVC/Foam Roll
10+2, 8+4 … 4+8, 2+10
KBS
Goblet Squats
3 RFT:
25 Cal Curve Run
15 Ball Slams
10 Box Step Overs
2 Wall Walks
after the 3 Rounds, rest 3m then:
3 RFT:
20 Cal Bike
8 Burpees
10 T2B/T2Rings
Author: Zach Fletcher
March 28, 2019
PVC/Foam Roll
21-15-9
Cal Bike
Ball Drops (over the shoulder)
5 Rounds, Not for Time:
10 Dips
10 Pull Ups
20 Step Back Lunges (10 each side)
20 Med Ball Leg lifts
POST:
5 Rounds –
1m on
:30s off
WALL SITS
Post/POST:
Tabata Burpee Rolls/Get ups
March 27, 2019
PVC/Foam Roll
3 Rounds:
10 Cal Bike
10 KBS
10 Air Squats
WOD:
40m EMOM:
1 – 15 Cal Curve
2 – 5 Squat Clean Thruster (45/25)
3 – 12 Cal Bike
4 – 12 T2B
5 – 12 Wall Ball Shots
6 – 200/150m Row
7 – 15/10 Push Ups
8 – 16 SA KBS (8 per arm)
March 26, 2019
PVC/Foam Roll
Row 150m
10 RDL (45/35)
10 Push Press (45/35)
Row 150M
10 Front Squats
10 good Mornings (45/35 for both)
STRENGTH:
20m to find a front squat single
WOD:
3 RFT:
400m Run
10 OHS (95/65)
10 Push Ups
10 Pull Ups
March 25, 2019
PVC/Foam Roll
3 Rounds:
10 Cal Ski Erg
10 Cal Bike
Filthy 50 REMIX:
For Time, in order:
50 Box Step Overs
50 Pull Ups
50 Back Squat (45/35)
50 KBS
50 Dbl Unders
50 Ab Mat
50 Push Press (45/35)
50 Cal Curve Run
POST:
Tabata Flutter Kicks
March 21, 2019
TEAMS OF 3 all Day:
Warm Up:
1M Curve Run
WOD – 30m AMRAP, person on ERG sets the tempo, 3rd person is on rest.
1 – Row 300/250
2 – Battle Rope Circuit
3 – Ride 600/500
4 – Wall Ball Shots
5 – Ski 250/200
6 – OHS (45/35)
POST:
3 Rounds –
10 T2B (Strict)
10 Sorinex Roll Outs
March 21, 2019
PVC/Foam Roll
21-15-9
Ski Erg – Air Squat
5 Rounds – Smooth and Strong:
10 DB Bench Press (appropriate load)
10 Thrusters (95/65)
20 Box Jumps
20 KBS
Post:
Tabata Goblet Squat Holds – hold in the bottom position
Tabata Flutter kicks
March 20, 2019
PVC/Foam Roll
10m EMOM:
8 KBS + 5 Goblet Squats
WOD – For Time:
50 Cal Bike
50 Ab Mat Sit Ups
40 Cal Bike
40 Push Ups
30 Cal Bike
30 G2OH (35/25 pound plates)
20 Cal Bike
20 T2B
10 Cal Bike
10 Burpees
20 Cal Row
20 Ball Slams
30 Cal Row
30 Wall Ball Shots
40 Cal Row
40 Mountain Climbers
50 Cal Row
50 Step Back Lunges (25 ea side)
March 19, 2019
PVC/Foam Roll
Bar GYM 