PVC/Foam Roll

Barbell Complex – 45/35 – 2x through:

5 RDL’s

5 Back Squats

5 Behind Neck Presses

5 Snatch Balance

5 Good Monring

Strength:

3 Rounds – not for time, smooth and strong:

10 Back Squats (50-60%)

10 Body Rows w/ 1s pause at top

– then –

3 Rounds – not for time, smooth and strong:

8 Strict Press

15 Cal Ski Erg

POST:

5 Rounds FOR TIME!

5 Burpees

10 T2B

15 Air Squats

PVC/Foam Roll

21-15-9

Cal Bike

T-Pause Push Ups

Banded Pull Aparts

WOD:

30m EMOM:

Min 1: 10 OHS (105/75)

Min 2: 10 Bar Over Burpees

Min 3: 20 Cal Curve Run

Min 4: 10 Pull Ups

Min 5: 8-10 step back lunges (ea leg/self determined)

POST:

21-1-9

T2B

Ball Slams

 

PVC/Foam Roll

3 Rounds

10 Cal Bike

15 KBS

5 OHS (45/35)

5 RDL’s (45/35)

20m EMOM:

Even: 200m Row

Odd: 5 Power Snatch (135/115/95/65 – choose one)

POST:

Partner Up:

500 Ab Mat Sit Ups – combined effort

One partner chips away at Ab Mats while the other is in hand stand hold.  Once the hand stand hold falls, switch.  No Ab Mat reps will count if partner is NOT on the wall in hand stand position!

PVC/Foam Roll

2 Rounds – 

5 Single Leg RDL’s (ea leg) w/ DB Load

10 OHS (PVC Load)

15 Ab Mat Sit Ups

WOD:

With a running clock – Start with a 400m Run then:

50 Hang Clean & Jerk (95/65)

75 Hand Release Push Ups

100 Air Squats

75 Double Unders

50 Double Leg Lifts

*Every 5m on the minute – 400m run

 

 

PVC/Foam Roll

2 Rounds:

5 Pull Ups

10 Hand Release Push Ups

10 Body Rows

15 Banded Pull Aparts

WOD:

Teams of 3 – 12m each station – 36m total

(A) Row 300/250

(A) Ball Slams

(B) Ski 250/200

(B) KBS

(C) Ride 600/500

(C) Box Step Overs

POST:

3 Rounds:

10 T2B

10 Sorinex Roll Outs

 

 

PVC/Foam Roll

Warm Up:

2 Rounds – 

15 Cal Bike

10 RDL (45/35)

5 Pocket Clean (45/35)

5 OHS (45/35)

5 RDL (45/35)

5 T-pause push ups

STRENGTH:

DECK CLEANS –

5-5-5-3-3-2-2-1-1

Building to a heavy single for the day.

POST:
Partner – you Go I Go

500m Row

400m Row

300m Row

200m Row

100m Row

 

 

PVC/Foam Roll

Rowling – 100m – 10 Rounds

Deck Roll or Burpee punishment – alternate every round

WOD:

2 RFT:

25/20 Cal Bike

20 Pull Ups

*rest 2m

2 RFT:

25/20 Cal Row

15 OHS (95/65)

* rest 2m

2 RFT:

25/20 Cal Ski

15 Box Jumps

POST:

10m EMOM

10 Ball Slams

*spend the rest of the minute in a PLANK position, push up, forearms, right side/left side

 

PVC/Foam Roll

2 Rounds

10 cal Bike

10 KBS

10 Green Band Good Mornings

10 Banded pull aparts

WOD:

40m EMOM

1 – 15 Cal Curve Run

2 – 10 burpees

3 – 12 Cal Bike

4 – 12 Box Step Overs

5 – 4 TGU’s – 2 each side

6 – 200/150m row

7 – 15/12 T2B

8 – 12 G2OH (35/25)

PVC/Foam Roll

4 Rounds –

Bear Crawl down and back – length of the rig plus a few feet

5 DB Load Single Leg RDL (each leg) – keep it light, no more than 25lbs

5 DB Load Front Rack Squats – use the same weight – spend a second or two in the hole every other rep

Strength:

Back Squat:

5-5-5-3-3-3 working to a heavy triple for the day – 80-90% of 1RM if you need a target

RDL – 3×8 (barbell load – smooth and strong)

Supinated Grip bent over rows – 3×8 (barbell load)

Conditioning:

8m Row or Ride for distance

PVC/Foam Roll

4 Rounds – Warm Up Tempo

15 Cal Row

10 T-Pause Push Ups

10 Body Rows

10 Goblet Squats

WOD – For Time:

5 Rounds – 2m rest between each round:

10 Wall Balls

10 Pull Ups

5 T2B

5 Burpees

10 Ball Slams

POST:

Tabata Flutter Kicks

Tabata Planks