Author: Zach Fletcher

Warm Up:

PVC/Foam Roll

21-15-9

Calorie Ski

Air Squats

WOD – 34m

Score = TOTAL CALORIES

2m BIKE

2m REST

2m ROW

2m REST

2m SKI

2m REST

POST:

15 T2B

20 Sorinex Roll Outs

25 Ab Mat Sit Ups

Warm Up:

PVC/Foam Roll

10-8-6-4-2:

Pull Up/Push Up/Ab Mat

WOD:
30m EMOM

1 – 12 Burpees

2 – 12 Goblet Squats

3 – 12 Box Step Overs

4 – 12 Dips

5 – 5 Hang Cleans w/ squat (135/95)

POST:

25 Sorinex Roll Outs

25 Warrior Sit Ups

25 Body Rows

25 Banded Pull Aparts

Warm Up

PVC/Foam Roll

3 Rounds of:

15 Cal Bike

10 Banded Squat Practice Reps w/ PVC

10 RDL (45/35)

Strength:

20m to find a heavy back squat TRIPLE

WOD:

FOR TIME:

25 Cal Curve Run

21 – T2B

21 – KBS

21 – Ab Mats

25 Cal Curve Run

15 T2B

15 KBS

15 Ab Mats

25 Cal Curve Run

9 T2B

9 KBS

9 Ab Mat

Teams of 3 – show up tomorrow, this works better with more people!

Warm Up: PVC/Foam Roll

Q1 – 6m AMRAP

1 – 15 Wall Ball Shots (This person sets the pace)

2 – T-Pause Push Ups

3 – 45/35lb overhead plate hold

:30 rest

Q2 – 6m ARAP

1 – 10 burpees (this person sets the space)

2 – box step ups

3 – Air Squats

Halftime – 2m Rest

Q3 – 6m AMRAP

1 – 15 Ball Slams (again, sets the pace)

2 – Ab Mat Sit Ups

3 – KBS

:30 test

Q4 – 6m AMRAP

1 – 8 Calorie Bike

2 – Wall Sit

3 – Mtn Climber w/ Toe Touch

OVERTIME – 2m AMRAP

1 – 5 Pull Ups

2 – G2OH 45/35

3 – Handstand Holds

Warm Up:

PVC/FOAM ROLL

.10 Curve Run

21-15-9 Ab Mat Sit Up/Pull up

Partner WOD – You Go I Go format

36 Minute AMRAP

1. 25 Calorie Curve Run
2. 500m Bike Ride
3. 250m Row
4. 3 Power Clean and Jerk (135/95)

POST:

Burpee Box Jumps

Warm Up:

PVC/Foam Roll

5m Handstand practice

WOD:

1K Row For Time

rest to full recovery

1K Ski for time

rest to full recovery

2K bike for time

Rest for full recovery

POST:

25 Sorinex Pikes

25 Sorinex Roll Outs

25 Warrior Sit Ups

Warm up:

PVC/ Foam Roll

3×10

Cal ski

T-pause push up

Air squat

WOD:

21-15-9

Curve calories

Pull ups

Rest 3 minutes

21-15-9

OHS (45/35)

Cal Bike

Rest 3 minutes

21-15-9

Burpees

KBS

Done.

PVC/Foam Roll

Row 150m

10 RDL (45/35)

5 Front Squats

5 Push Press

Row 150m

5 Thrusters

5 Pocket Cleans

20 Banded Pull Aparts

Strength:

20m to find a DECK CLEAN SINGLE for the day – build to a heavy 1RM

WOD for time:

3 Rounds:

25 Cal Bike

10 Pull Ups + 5 Push Ups

FINISHER:

50 burpees for time

Warm Up:

PVC/Foam Roll

20 Cal Bike

15 Warrior Sit ups

10 T-Pause push ups

40m AMRAP:

5 Deck Snatches – (95/65)

10 Push Ups

15 T2B

20 Cal Bike

25 KBS

30 Ab Mat Sit Ups

5 Burpees

Warm Up:

PVC/Foam Roll

4-way banded walk w/ Air Squats

WOD:

E2MOM for 40 minutes – alternate between these movements:

1 – 10 back squats (135-205 / 105-155)

2 – 10 Burpees + 10 T2B

STRETCH