PVC/Foam Roll

10+2, 8+4, 6+6, 4+8, 2+10 of:

Goblet Squats

Body Row w/ 1s Pause at the top

5 Rounds – not for time – smooth and strong

10 Strict Press (barbell – keep it relatively light)

10 RDL (same load/bar as your strict press)

20 Ball Slams

20 Cal Bike

POST:

100 Ab Mat Sit ups – for time

PVC/Foam Roll

3 Rounds:

150m Row

10 Step Back lunges (5 per side)

2 Wall Walks

WOD:

E3MOM for 7 rounds:

200m Run

7 Pull Ups

7 Warrior Sit Ups

7 Box Step Ups

POST:

6-45-90

PVC/Foam Roll

Ski Erg rowling – 100m target – deck rolls as punishment (10 rounds)

WOD – For Time:

Farmer’s Carry (KB in each hand) around the circle (toward 435) and back

10 Back Squats (135/95)

10 Body Rows

Farmer’s Carry (another lap)

10 Dead Lifts (135/95)

10 Pull Ups

Farmer’s Carry (another lap)

10 Back Sqauts (135/95)

10 Hand Release Push Ups

POST:

3×10:

T2B

Sit Up Get Up (35/25)

 

 

PVC/Foam Roll

3 Rounds

15 Cal Bike

10 KBS

5 T-Pause Push Ups

30m EMOM

1 – 10 OHS (115/75)

2 – 10 Burpees over bar

3 – 20 Cal Curve Run

4 – 12 Cal Ski

5 – 12 G2OH (35/25)

POST:
3×10 of:

Sorinex Cart Roll OUts

Banded Pull Aparts

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl/RDL Walk/Lunge Walk w/ twist/Spiderman Lunge Walk/Inchworm/Straight leg march

5m with a Green Band on the Rig

Partner Up:

One person works while the other keeps time:

Workout 1:

400m Run

10 Ball Slams

10 Pull ups

Workout 2:

500m Bike Ride

15 G2OH (35/25)

7 Burpees

Workout 3:

250m Row

5 SA KB Snatches (per side)

10 Goblet Squats

Workout 4:

200m Run

10 Burpees over box

200m Run

POST:

With your partner, alternating each time the reps increase/decrease:

2-4-6-8-10-8-6-4-2 Sorinex Cart Roll Outs

 

 

PVC/Foam Roll

21-15-9

Ski Erg

T2B

Strength:

5 Rounds – not for time – smooth and strong

10 DB Bench Press

10 DB Thrusters

20 Box Step Overs

20 KBS (Heavy)

POST:

Tabata Wall Sits

Tabata Plank

PVC/Foam Roll

3 Rounds –

15 Cal Bike

5 Pull Ups

10 Banded Pull Aparts

2 Wall Walks

FGB:

1m per station for 5 total minutes.  1m rest between rounds – 3 Rounds

1 – Wall Ball Shots

2 – Hang Snatch – 75/55

3 – Ski For Cals

4 – Box Step Ups

5 – Warrior Sit Ups

 

PVC/Foam Roll

400M Run

21-15-9

Dbl Leg Lifts

Banded Pull Aparts

WOD:

Partner Up – You Go I Go Format – 30 Minutes

25 Cal Curve Run

500m Bike Ride

10 Hand Release Push Ups + 10 Air Squats

15 Ab Mat Sit Ups

PVC/Foam Roll

3×10:

Cal Ski – Dips – Squat Practice (PVC)

3 OHS (45/35) – Burpees – Pull Ups

*3 Deck rolls

6 OHS (45/35) – Burpees – Pull Ups

*3 Deck Rolls

9 OHS – Burpees – Pull Ups

*3 Deck Rolls

12 OHS – Burpees – Pull Ups

*3 DEck Rolls

Build up to 18 (by 3’s) then go back down in order (repeat 18 then -15-12-9-6-3), always with 3 Deck Rolls in between rounds.

POST:

10 STRICT toes to bar

PVC/FOAM ROLL

5 Rounds for time:

10 Banded Pull Aparts (alternate grip each round)

5 Body Rows w/ 1s pause at the top

10 OHS (PVC Load)

WOD:

30m EMOM

1 – 12 Cal Bike

2 – 15 KBS (Heavy)

3 – 10 Burpees

4 – 10 OHS (95/65)

5 – 12 Dips

POST:

Tabata Plank