Author: Zach Fletcher

Warm  Up

PVC

Foam Roll

3 rounds –

15 cal bike or 20 cal curve

10 KBS

10 Push Ups

WOD:

EMOM for 15 minutes:

1 – Deck Clean + Hang Clean (Power)

2 – 40 dbl unders

EMOM for 15 minutes:

1 – 40 dbl unders

2 – Deck Clean + Hang Clean (Squat)

DONE.

Warm Up:

PVC

Foam Roll

WOD:

For Time:

FATAL 40!

Run 400m

40 wall ball shots

40 hang cleans (95/65)

40 pull ups

40 dead lifts (95/65)

40 push ups

40 box jumps

40 T2B

40 Air Squats

40 Ab Mat

Run 400m

 

Warm up:

PVC

Foam roll

4-way banded walks with squats

5m EMOM – 12 wall balls

Strength:

Back Squat – 8-8-6-6-4-4-2

Work up to heavy double, 85-90%.

Conditioning:

For time:

1k row

1k ski

750m row

750m ski

500m row

500m ski

Warm UP:

PVC

Foam Roll

WOD:

21-15-9

Cal Erg

Box Step Overs

Rest 2 minutes then:

21-15-9

Cal Curve

OHS

rest 2 minutes then:

Cal Bike

Mountain Climbers

Done.

Start at different stations to accommodate the crowd.

 

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Pull Up

Push Up

Ab Mat

Partner Chipper – break up the work evenly – finish all reps of one movement before moving on to the next one.

800m Run – everyone runs together

80 pull ups

100 Push Ups

120 Air Squats

100 KBS

80 Ball Slams

800m Run – everyone runs together

 

Warm Up:

PVC

Foam Roll

10-8-6-4-2

KBS

Air Squat (full depth, big chests.  If you need to, put a wall below below you butt for a depth target)

Pull Up – work on kipping/butterfly here, use this to practice some technique

Strength:

Trap Bar or Straight Bar Deadlift – 5×5 crossload with 2-3 warm up sets.

• Target Weight is 120% of CLEAN 1RM (or about 80-85% of your deadlift 1RM if you know it)

Conditioning

For Time:

21-15-9

Burpees

Box Jumps (Step Ups)

Ball Slams

Warm Up:

PVC

Foam Roll

Chipper:

500m Row

40 Air Squats

30 Ab Mat

20 Push Ups

10 Pull Ups

10 burpees

20 Ball Slams

30 T2B

40 Calorie Erg

1K Bike

We will rest together after the chipper, then start:

Death by Ab Wheel Roll Outs

Warm Up:

PVC

Foam Roll

5-4-3-2-1 of:

Goblet Squat

Burpee

Snatch Bar Complex:

1. RDL
2. High Pull
3. Pocket Snatch
4. Snatch Balance
5. Hang Snatch

Strength:

2-position Snatch – 8×2 working up to a heavy set, should top out around 90-95% of Snatch 1RM

Conditioning:

E2MOM for 20m (that’s every 2 minutes on the minute)

15 Cal Curve + 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)

*we can start in waves, every 30s if there are space considerations.

 

 

Warm Up:

PVC

Foam Roll

10-8-6-4-2

KBS

T2B

WOD:

Teams of 3:

Partner A rides 500m

Partner B works

Partner C rests

*everyone starts on the bike for the round 1, in order.  That means 2 people will rest during “Partner A”s first ride.

While your partner is riding, perform:

Round 1: Dead Hang hold (pull up bar)

Round 2: Back Squat (45/35)

Round 3: Handstand Holds

Round 4: Box Ste Ups

Round 5: Mountain Climbers

Round 6: SA KB Snatches – alternate every rep

Round 7: pistols – alternate every rep

Round 8: push up variety holds – bottom/half way/top

Warm Up

PVC

Foam Roll

4-way banded walk with squats

Death By Wods:

Wall Ball Shots – 10m – start at 2, go up by 2’s

Ball Slams – 10m – start at 10, go up by 1

Workout of the Day:

18m AMRAP

2 bar muscle ups (4 C2B)

4 Deck Cleans (185/135)

300m Row