Author: Zach Fletcher

Warm Up:

PVC

Foam Roll

21-15-9

Bike Cal

T2B

WOD:

30 Clean & Jerks – 135/95

*every minute one the minute – 5 burpees

REST  – full recovery.

Aux:

5x300m Row Efforts – RPE of 6-7

STRETCH.

Warm Up:

PVC

Foam Roll

3 Rounds –

10 Cal Ski

10 Cal Bike

WOD:

Filthy Fifty Remix – with a partner – everyone does every rep, break up as desired

50 Box Step Ups

50 Pull Ups

50 KBS

50 Ab Mat

50 Push Press (45/35)

50 Back Squats (45/35)

50 Cal Curve Run

50 Push Ups

50 Cal Bike

 

Warm Up

PVC

Foam Roll

21-15-9

Ab Mat Sit Up

Ski Calories

WOD:

5 Rounds – not for time – focus on smooth, strong, technical.

10 Body Rows w/ feet on box

10 Pull Ups

20 SA KB Snatch (10 per arm)

20 Ball Slams

Auxiliary:

Hand Stand Holds – 5 total minutes

Finisher:

Tabata Flutter kicks

Warm Up

PVC

Foam Roll

Stretch/Dynamic

WOD:

For Time –

5 Deck Cleans (135/95)

20 Cal Bike

10 C2B Pull Ups

20 Cal Curve Run

15 Back Squats (135/95)

20 Cal Bike

20 Box Jumps (Step Ups)

20 Cal Curve Run

15 Dead Lifts (135/95)

20 Cal Bike

10 Bar Over Burpees

5 Deck Cleans (135/95)

DONE.

Warm Up:

PVC

Foam Roll

Row 150m

10 DB RDL (25/15)

10 DB Press

Row 150m

10 Push Ups on DB

10 DB Front Squats

Strength:

20m to find a heavy OHS single.  You control your rep scheme.

WOD:

3 Rounds for Time:

400m Run

15 Ball Slams

12 Push Ups

10 Goblet Squats

Warm Up:

PVC

Foam Roll

10-8-6-4-2

KBS

Goblet Squats

WOD:

3 Rounds for time

25 Cal Curve Run

15 Ball Slams

10 Box Step Overs

3 Wall Walks

REST 2 MINUTES

3 Roundss for time:

20 Cal Bike

10 Burpees

3 Man Makers (55/35)

Warm Up:

PVC

Foam Roll

21-15-9

PVC OHS

Push Ups

KBS

WOD:

2K Row For Time

then – 50 OHS (95/65)

*every time you take a break from the squats, perform 1 round of:

5 burpees

10 Pull Ups

15 Ab Mat Sit Ups

Finisher:

4-way PLANK – 30s on, 30s off, go through the following 2x:

1 – push up position

2 – elbows/forearms

3 – Right side, resting on forearm or palm

4 – left side, resting on forearm or palm

Warm Up:

PVC

Foam Roll

21-15-9

Ab Mat

Push Up

5 Rounds, not for time, work for smooth solid movements.

10 Dips

10 Pull Ups

20 Step Back Lunges (10 ea side)

20 Warrior Sit Ups

Finisher 1:

Partner Wall Sits – 5 total minutes

Finisher 2:

Tabata Flutter Kicks – 1 round

Warm Up:

PVC

Foam Roll

3 Rounds of:

10 banded pull Aparts

6 inchworm walk out and back

3 wall walks

WOD:

40m EMOM

1 – 15 Cal Curve

2 – 5 DB Squat Clean Thrusters (55/35)

3 – 12 Cal Bike

4 – 12 Ball Slams

5 – 200m/150m Row

6 – 10 Landmine Thrusters

7 – 12 Wall Ball Shots

8 – 16 SA KBS (8 per arm)

DONE.

Warm Up:

PVC

Foam Roll

Ski 15 Cals

10 Snatch Grip RDL (45/35)

10 Snatch Balance (45/35)

Ski 15 cals

10 Push Press (45/35)

10 OHS (45/35)

Strength:

20m to find a heavy SNATCH single for the day – you control your rep structure

WOD:

5 Rounds for Time

5 Burpees

10 T2B

15 Box Jumps