Author: Zach Fletcher

PVC/FOAM ROLL

10m EMOM

5 DECK ROLLS (no hands for extra challenge)

WOD – For Time:

25 Pull Ups

25 Push Ups

25 OHS (95/65)

25 Hang Power Cleans (95/65)

*Every Minute – Farmer’s Carry (55/35)

REST AS NEEDED – THEN

21-15-9

CAL BIKE

WARRIOR SIT UPS

STRETCH

PVC/FOAM ROLL

2-4-6-8-10 – Banded OHS (PVC) & Push Ups

PARTNER WOD – You Go I Go Format

AMRAP in 20 minutes, alternate every movement

20 Calorie Curve Run

8 Wall Ball Shots

10 T2B

12 DB Snatches (35/25)

POST:

Partner Sit Ups – Med Ball pass

:30s work, 30s Rest for 5-7 minutes

PVC/FOAM ROLL

10-8-6-4-2

Pull Up/Push Up/Ab Mat

EMOM for 30m

1 – 12 Calorie Bike

2 – 15 HEAVY KBS

3 – 8 burpee box stepover

4 – 12 Dips

5 – 10 OHS (95/65)

POST:

25 Sorinex Roll Outs

25 Warrior Sit Ups

PVC/Foam Roll

3 ROUNDS:

15 Cal Bike

10 KBS

7 Pull Ups

STRENGTH:

20m to find a HEAVY FRONT SQUAT DOUBLE for the day

Conditioning:

3 RFT:

25 Cal Row

10 C&J (135/95)

POST:

4m Ab Mat Challenge (as many reps as possible in 4 minutes)

Warm Up:

PVC/Foam Roll

100m Rowling (pull for EXACTLY 100m) for 10 Rounds

• Burpee punisher (amount of calories over/under 100 = amount of burpees)

WOD – For Time

Pushing Annie

50-40-30-20-10

Double Unders

Ab Mat Sit Ups

Push Ups

Post:

1K Row for Time

Finisher:

Flutter Kick Tabata

Warm Up:

PVC/Foam Roll

10 Cal ski

10 Push Ups

10 Cal Bike

10 Air Squats

10 Cal Curve

10 Pull Ups

WOD:

For Time:

30 Clean and Jerks (155/105)*

*every minute perform 7 burpees

POST:

100 Warrior Sit Ups for time

STRETCH!

Warm Up:

PVC/Foam Roll

21-15-9

Calorie Ski

Air Squats

WOD – 34m

Score = TOTAL CALORIES

2m BIKE

2m REST

2m ROW

2m REST

2m SKI

2m REST

POST:

15 T2B

20 Sorinex Roll Outs

25 Ab Mat Sit Ups

Warm Up:

PVC/Foam Roll

10-8-6-4-2:

Pull Up/Push Up/Ab Mat

WOD:
30m EMOM

1 – 12 Burpees

2 – 12 Goblet Squats

3 – 12 Box Step Overs

4 – 12 Dips

5 – 5 Hang Cleans w/ squat (135/95)

POST:

25 Sorinex Roll Outs

25 Warrior Sit Ups

25 Body Rows

25 Banded Pull Aparts

Warm Up

PVC/Foam Roll

3 Rounds of:

15 Cal Bike

10 Banded Squat Practice Reps w/ PVC

10 RDL (45/35)

Strength:

20m to find a heavy back squat TRIPLE

WOD:

FOR TIME:

25 Cal Curve Run

21 – T2B

21 – KBS

21 – Ab Mats

25 Cal Curve Run

15 T2B

15 KBS

15 Ab Mats

25 Cal Curve Run

9 T2B

9 KBS

9 Ab Mat

Teams of 3 – show up tomorrow, this works better with more people!

Warm Up: PVC/Foam Roll

Q1 – 6m AMRAP

1 – 15 Wall Ball Shots (This person sets the pace)

2 – T-Pause Push Ups

3 – 45/35lb overhead plate hold

:30 rest

Q2 – 6m ARAP

1 – 10 burpees (this person sets the space)

2 – box step ups

3 – Air Squats

Halftime – 2m Rest

Q3 – 6m AMRAP

1 – 15 Ball Slams (again, sets the pace)

2 – Ab Mat Sit Ups

3 – KBS

:30 test

Q4 – 6m AMRAP

1 – 8 Calorie Bike

2 – Wall Sit

3 – Mtn Climber w/ Toe Touch

OVERTIME – 2m AMRAP

1 – 5 Pull Ups

2 – G2OH 45/35

3 – Handstand Holds