Author: Zach Fletcher

Warm Up:

PVC

Foam Roll

10m EMOM

10 KBS + 5 Goblet Squats

WOD:

30m EMOM –

ODD: 15 Cql Curve Run (12 Cal Bike)

EVEN: Rotate through:

1 – 15 Push Ups

2 – 12 Pull Ups

3 – 10 Body Rows w/ 1s pause at the top

POST:

6-45-90

Warm Up:

PVC

Foam roll

10-8-6-4-2

Cal Bike

KBS

WOD:

25m EMOM:

1 – 15 Cal Curve Run

2 – 10 Dead Lifts (135/105)

3 – 5 Squat Cleans (135/105)

4 – 10 bar over burpees

5 – 15 Ball Slams

Finisher:

4m Ab Mat Finisher Test – max reps in 4 minutes

 

Warm Up:

PVC

Foam Roll

Dynamic Warm Up

WOD:

For Time:

21-15-9

Cal Ski Erg

Box Step Overs

– rest 3 minutes –

For Time:

21-15-9

Cal Curve

OHS (95/65)

– rest 3 minutes –

21-15-9

Cal Bike

T2B

DONE.

Finisher:

50 Floor Wipers – 95/65

Warm Up:

PVC

Foam Roll

3 Rounds:

15 Cal Bike

10 Banded Pull aparts

10 blue banded air squats w/ plate (35/25)

Strength:

Back Squat – 20m to determine a heavy double for the day – you control your rep scheme

WOD:

3 RFT –

400m RUN (.25 on the Curve)

21 KBS

21 Ab Mat Sit Ups

21 Push Ups

STRETCH!

 

 

Warm Up:

PVC

Foam Roll

3 Rounds –

15 Cal Curve

10 KBS

10 Push Ups

WOD:

15m EMOM:

1 – Deck Snatch + Hang Snatch (load Appropriately – 55-70%)

2 – 10 burpees

15m EMOM:

1 – 40 dbl unders (80 singles)

2 – Deck Snatch + 2 OHS (same load – adjust as needed)

Post:

50 Sit Up Get Ups

Warm Up:

PVC

Foam roll

10-8-6-4-2

Push up

Ab mat

PVC OHS

WOD:

4 RFT:

5 dead lifts (225/165)

10 dips

15 wall ball shots

20 Cal bike (or row)

Finisher:

100 ab mat sit ups

STRETCH!

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Pull Up/Push Up/Ab Mat

WOD:

Partner Up divide up the work however you want, everyone runs:

400m RUN – both partners run

100 pull ups

100 push ups

100 air squats

100 KBS

400m RUN – both partners run

50 pull ups

50 push ups

50 air squats

50 KBS

400m RUN – both partners run

 

Warm Up:

PVC/Foam Roll

5m Handstand Practice

Workout:

1k Row for time

*rest to mostly complete recovery

1K Ski for Time

*rest to mostly complete recovery

2K Bike for Time

*rest to mostly complete recovery

.25 Curve Run for Time

REST and then:

25 Hip Ups

50 Ab Mat Sit Ups

3m Hollow holds, 30s on 30s off

Warm Up:

PVC/Foam Roll

Row 150m

10 RDL (45/35)

10 Front Squats (45/35)

Row 150m

10 Thrusters (45/35)

10 Strict Press (45/25)

Clean Bar Complex:

1 – RDL

2 – High Pull

3 – Pocket Clean

4 – Front Squat

5 – Strict Press

STRENGTH:

20m running clock – work to find a heavy SINGLE on DECK CLEANS for the day

*Set your own rep scheme, you’re trying to max out here.

WOD:

3 Rounds For Time:

25 Cal Bike

10 Pull Up + T2B (one pull up + one TTB = 1 Rep)

POST:

Sorinex Roll outs/Stretch

Warm Up:

PVC

Foam Roll

2 Rounds:

15 Calorie Bike

10 Push Ups

10 PVC OHS

WOD:

30m AMRAP

5 Deck Snatch (95/65)

10 Push Ups

15 T2B

20 Cal Curve

30 KBS

40 Ab Mat Sit Ups

Post:

STRETCH