PVC
Foam Roll
400m Run
21-15-9 – Air Squat/Red Banded Pull Aparts
Partner You Go I Go for 36 total minutes:
200m run
500m Bike
250m Row
250m Ski
Burpee Box Jump finisher – groups of 4 is ideal – we’ll do this one together. 5 total minutes.
PVC
Foam Roll
21-15-9
Ab Mat
Push Up
5 RFT:
10 Body Rows
10 Standing press (strict) – load appropriate
20 KBS
20 Ball Slams
5 minute handstand holds – partner up – 30 seconds at a time
Tabata Flutter Kicks
PVC
Foam Roll
3 Rounds of:
10 Cal Bike
15 KBS
10 Air Squats
40m EMOM Circuit
1 – 15 Cal Curve Run
2 – 3 man makers (55/35)
3 – 12 Cal Bike
4 – 12 Box Step Overs
5 – 4 TGU’s (2 per arm)
6 – 200m/150m Row
7 – 10 Pull Ups
8 – 10 OHS (95/65)
PVC
Foam Roll
W/ a Wall Ball execute:
Run .1 on curve
10 Ball RDL’s
10 Ball Thrusters
Run .1 on curve
10 ball front squats
10 ball burpees
20m Front Squats – take 20m to find a heavy double for the day – you control your own rep scheme
3 Rounds for Time:
10 C&J (115-135/65-95)
400m RUN (.2 on the CURVE)
50 Sit Up Get Ups (45/35)
PVC/Foam Roll
5-4-3-2-1
Pull Up
Push Up
Ab Mat sit up
5 Deck Cleans (135/95)
20 Box Step Overs
10 C2B Pull Ups
20 Box Step Overs
15 Back Squats (135/95)
20 Box Step Overs
20 Cal Curve Run
20 Box Step Overs
15 Dead Lifts (135/95)
20 Box Step Overs
10 Bar over burpees
20 Box Step Overs
5 Deck Cleans (135/95)
6-45-90
PVC
Foam Roll
4 way banded walks with squats
3 rounds:
5 burpees
7 OHS (45/35)
7 RDL (45/35)
Back squat – 5×5 cross load with warm up (2-3 sets)
3 rounds – score is total T2B
Ski 150M
Run 25cals on the curve
Bike 15 Cal’s
Max effort T2B
*Rest as needed between rounds, but don’t wait more than 2 minutes. As soon as you come off the bar that’s it. No more reps.
PVC
Foam Roll
3 RFT
15 Cal Row
10 PVC OHS
2 Wall Walks
WOD:
EMOM for 20m
Minute 1: Row, Ride, or Ski 15 Calories
Minute 2: 5 pull Ups, 10 push Ups, 15 Air squats (Cindy)
50 Sorinex Pike Ups
The end of the year is always a busy time for everyone. Work builds toward that fourth quarter, kids have more days off school and the holiday season always brings travel and stress and (sometimes) pie. Personally, pecan is my favorite if anyone has skills in the kitchen.
I will be traveling quite a bit in the next 2.5 months as my real job has me in NYC, Vegas, Florida, back to Vegas, then to Vegas one more time and maybe Orlando again. As a result, the next 12 week cycle will be similar in style and substance to the previous 12 weeks (that cycle ends this Friday). The structure will be a light warm up WOD, specified strength movements 2-3x per week and WOD’s that focus on sustained moderate heart rates with varied exercises.
As we continue with this BAR Gym experiment, I want to start working in more group warm ups and mobility work. On the days when I know I will be in town I am going to replace the PVC/Foam Roll portion of our warm up with a guided warm up, of which I’ll be your guide. In order to take advantage of this slight change, do your best to come ready to work by 5:30 so we can start right on time.
And, with that, I’ll see you all on Monday, I am headed out tomorrow for the remainder of the week.
PVC
Foam Roll
3 Rounds:
10 Wall Ball Shots
5 Burpees
Clean Bar Complex:
2-Position Deck Clean – Deck + Hang – 8×2
working for a heavy double – target would be 85-90% of your 1RM
Pick One:
Run 1 Mile on Curve
Ride 4K
Row 2K
Ski 2K
PVC
Foam Roll
10-8-6-4-2
T-Pause push ups
Banded Squats
100 Ground 2 Overhead (95/65)
*every time you let go of the bar – 2 Rope Ascents
4 way sled drives (2 down/2 back)
Bar GYM 