PVC/Foam Roll

4 Rounds – smooth and controlled

10 Cal Ski Erg

10 Cal Bike

10 Banded Pull Aparts

10 Good Mornings (PVC Load)

WOD:

10+2, 8+4, … 4+8, 2+10 of:

Deck Clean (135/115/95/65 – pick one for the entire workout)

Bar Facing Burpees

Recover

WOD 2:

21-15-9

Calorie Curve Run

Box Step Overs

PVC/Foam Roll

WOD:

5K Row

10K Bike

*every 5 minutes, perform 10 burpees + 10 Pull Ups

**this will take 40+ minutes, don’t waste too much time warming up!

POST:

6-45-90

PVC/Foam Roll

10-8-6-4-2

Banded OHS – PVC load

Dips

WOD:

4 Rounds – 2m Work Interval/1m rest interval

10 C2B Pull Ups

10 Cal Ski

Max Reps OHS (115/95) with remaining time.

Score is total OHS.

WOD 2:

Partner Up – You Go I Go:

5 Rounds each – 200m Row

POST:

25 Sorinex Roll Outs

25 Sorinex Tucks

PVC/Foam Roll

21-15-9

Warrior Sit Up

TTB

Air Squat

STRENGTH:

5 Rounds, not for time, smooth and strong

10 Body Rows w/ 1s pause at top

10 DB Shoulder Press (both arms at once, keep it moderate)

20 Step Back Lunges (10 Ea Side)

20 Calorie Bike

WOD:

7m Partner AMRAP:

You Go I Go, increasing load as you go:

1 Burpee + 1 Pull Up

2 burpees + 2 pull ups

3 + 3 

4 + 4 and so on until time is up

 

PVC/Foam Roll

2 Rounds – warm up tempo

20 cal Bike

10 KBS

10 Push Ups

WOD:

For Time –

50 Cal Row

40 Ball Slams

30 Air Squats

20 Pull Ups

10 Burpee Box Jumps

5 Man Makers

10 G2OH (45/35)

20 T2B

30 Cal Curve Run

40 Ab Mat Sit Ups

50 Cal Ski Erg

 

PVC/Foam Roll

4 Rounds:

10 Cal Ski

10 Cal Bike

10 Goblet Squats

2 Wall Walks

Strength:

Dead Lift –

3×8 @ 50% of 1RM

3×5 @ 75% of 1RM

3×3 @ 85-90% of 1RM

Conditioning:

Max Effort Curve Efforts – full recovery

10-15-20-25-30-25-20-15-10 calories

PVC/Foam Roll

45m Running Clock

15/12 Calorie Bike

5 Ball Slams

5 Box Jumps

5 DB Windmill (ea side)

5 T2B

15/12 Cal Bike

6 Ball Slams

6 Box Jumps

6 DB Windmill (ea side)

6 T2B

15/12 Cal Bike………..

7 of each movement, then keep adding one rep every round until the time is over.

PVC/Foam Roll

Teams of 3 – 10m Curve Run

Teams of 3 – 10m Sled Drives

WOD:

Tabata work:

1 – DU’s

2 – Burpees

3 – Sit Up Get Ups

4 – T2B

POST:

STRETCH!

 

 

 

PVC/Foam Roll

3 Rounds:

15 Cal Bike

5 Pull ups

10 push ups

15 Air Squats

Strength:

20m to find a FRONT SQUAT DOUBLE for the day

WOD:

3 RFT

400m RUN

10 C&J’s (135/95)

POST:

4m Ab Mat Challenge

 

 

PVC/Foam Roll

10m EMOM

15 Cal Curve Run

10 KBS

WOD:

In teams of three, partner A sets the pace on the ERG, partner B works, partner C rests.

36m AMRAP – 12m at each station:

Station 1:

250/200m ROW

G2OH (35/25)

Station 2:

250/200m SKI

Ball Slams

Station 3:

500/400m Bike

Sorinex roll outs