PVC/Foam Roll
Author: Zach Fletcher
March 14, 2019
PVC/Foam Roll
21-15-9
Ab Mat
Push Up
WOD:
5 Rounds, not for time – strong and smooth!
10 Body Rows
10 Strict Press (appropriate load)
20 KBS
20 Ball Slams
Partner Hand Stand Hold – 5 total minutes each
Tabata Flutter Kicks
March 13, 2019
PVC/Foam Roll
2 Rounds –
5 Pull Ups – 10 Push Ups – 15 Air Squats
WOD:
Teams of 3 – 30m AMRAP:
1 – Row 300/250
A – Ground 2 Overhead (35/25)
2 – Bike 600/500
B – Ball Slams
3 – Ski 250/200
C – Box Step Overs
*3rd person rests, person on the Concept 2 sets the pace
POST:
3 Rounds:
15 T2B
10 Sorinex Roll Outs
March 12, 2019
PVC/Foam Roll
2 Rounds:
15 Cal Bike
10 RDL – 5 Pocket Cleans – 5 OHS – 5 T-pause Push Ups (45/35)
Strength:
Deck Cleans – 5-5-3-3-2-2-1-1-1 – working up to a heavy single
Clean Pulls (dead/scoop/shrug) – 3×3 @ 100-110% of 1RM
Conditioning:
Partner Up – U Go I Go:
500-400-300-200-100m Row pieces
March 11, 2019
PVC/Foam Roll
Rowling – 100m for 10 rounds
Alternate between Deck Rolls and burpees for misses
WOD:
2 Round for time:
25/20 cal bike
20 pull ups
*rest 2m
2 RFT:
25/20 Cal Bike
15 OHS (95/65)
*rest 2m
2 RFT:
25/20 cal bike
15 Box Step Overs
POST:
10m EMOM
10 ball slams – plank with remaining time
March 8, 2019
PVC/Foam Roll
Walk/Run 50 Calories
10 Push ups – 10 Pull Ups – 10 Air Squats – 10 GHD Sit Ups
WOD:
Round 1 – 3:00m AMRAP
10 Burpee over Bar (lateral)
5 Power Snatch (95/65)
rest 2 minutes
Round 2 – 3:00m AMRAP
10 Burpees over bar
5 OHS (115/85)
rest 2 minutes
Round 3 – 3:00m AMRAP
10 Burpees over bar
5 Power Cleans (135/95)
rest 2 minutes
Round 4 – 3:00m AMRAP
10 burpees over bar
5 back squats (155/115)
Round 5 – 3:00m AMRAP
10 burpees over bar
5 Dead Lift (185/135)
POST:
Sorinex Cart Fun
March 7, 2019
PVC/Foam Roll
4 Rounds:
Bear Crawl – down and back
5 KB RDL
5 KB Goblet Squats
Strength:
Back Squat – 6-6-6-6-5-5-5-3 (working up to 85-90% for the triple)
RDL – 3×8
Supinated Grip Bent Over Row – 3×8
Conditioning:
10 minute Row or Ride for total distance
March 6, 2019
PVC/Foam Roll
4 Rounds:
25/20 Cal Ski
10 Push Ups on DB (45/35)
10 Push Press w/ DB’s (45/35)
*rest 2m between Rounds
THEN
4 Rounds:
10 Wall Balls
5 T2B
15 Ab Mats
*Rest 2m between rounds
THEN
4 Rounds:
20/15 Cal Bike
15 KBS
*rest 1m between rounds
March 5, 2109
PVC/Foam Roll
5x Bear Crawl
5 Wall Walks
25 Calorie Bike
10 OHS (45/35)
SNATCH BAR COMPLEX (see the board)
STRENGTH:
Snatch:
2-2-2-2-1-1-1 (working up to a heavy max for the day)
SNATCH BALANCE:
3×3 at 75% of your Snatch 1RM
WOD:
For Time:
5 Rounds –
5 T2B
10 Ball Slams
5 push ups
10 Warrior Sit Ups
Bar GYM 