Author: Zach Fletcher

Warm Up:

PVC/Foam Roll

21-15-9

Ab Mat Sit Up

Cal Ski Erg

5 Rounds – not for time, smooth and strong

10 Body Rows

10 T-Pause Push Ups

20 KBS

20 Ball Slams

POST:

5 total minutes of wall sits – rest as needed

Core:

Tabata Flutter Kicks

Warm Up:

PVC/Foam Roll

Row 150m

10 DB RDL (single leg, 5 each leg – 45/35)

10 DB Strict Press (both arms at once)

Row 150m

10 Push Ups on DB’s

10 DB Front Rack Front Squat

Strength:

20m to find a HEAVY DOUBLE on OHS

WOD:

3 RFT:

.10 Curve Run

15 OHS (PVC Load)

12 Push Ups

10 Ball Slams

PVC/Foam Roll

5 Rounds:

10 Cal Bike

8 Push Ups

6 Wall Ball Shots

4 Pull Ups

WOD:

15m AMRAP:

10 Ground 2 Overhead (DB Load – 45/30 is Rx – both hands)

10 T2B

5 Burpees

POST:

1500m Row – RPE at a 6. Not a sprint.

Warm Up:

PVC/Foam Roll

10-8-6-4-2

Push Up

Ring Row

WOD:

Partner Up, Pick Two:

5K Row

5K Ski

2 Mile Curve

Post:

5 Rounds:

10 Box Step Overs

10 Sorinex Knees to Elbows

Warm Up:

PVC

Foam Roll

3×10 – Cal Row/Banded Air Squats

Chipper:

100 Cal Curve Run

80 Ball Slams

60 Push Ups

40 t2B

20 Wall Ball Shots

10 C2B Pull Ups

5 Man Makers (55/35)

Post:

5 x 10

Sit Up Get Up (45/35)

Mountain Climber Toe Touch (R/L = 1)

PVC – Foam Roll

10+1, 9+2, 8+3……..3+8, 2+9, 1+10

Cal Bike

Sorinex Roll Outs

WOD:

12m Running Clock

1 Ab Mat Sit Up

1 Pull Up

2 Ab Mats

2 Pull Ups

3 Ab Mats

3 Pull ups

Continue pattern until the 12 minute clock expires

THEN:

Double Tabata –

Burpees/Handstand Holds

Burpees/Wall Sits

PVC – Foam Roll

15 Cal Ski

10 Snatch Grip RDL’s (45/35)

10 Snatch Balance (45/35)

15 Cal Ski

10 Snatch Grip Behind Neck Push Press (45/35)

10 OHS (45/35)

STRENGTH:

20m to find 1RM on SNATCH

WOD – 5 ROUNDS FOR TIME:

5 burpees

10 Pull Ups

10 Box Jumps/Step Ups

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Pull Up

Push Up

Sorinex Knee Tucks

WOD:

7 RFT

500m Row (Sub 1K Bike)

10 Burpees

15 Ball Slams

20 Ab Mat Sit Ups

2 x Max Effort Continuous T2B – rest as needed between efforts

Warm Up

PVC

Foam Roll

10-8-6-4-2

T2B

Push Up

Air Squat w/ bands

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1

Cal Curve Run

Dead Lift (185/115)

Pull Up

POST:

6-45-90

Warm Up:

PVC

Foam Roll

!0+1, 9+2 …… 2+9, 1+10 of

T-Pause or Dumbell push ups

Body Rows w/ 1s pause at the top

WOD:

E2MOM for 20m

Death by, starting with 1 Couplet, adding one each round:

115/75 load –

Power Clean

Front Squat

Push Press

Back Squat

OHS

Aux:

5 x 25 Cal Sprints on Curve (full recovery)