PVC
Foam Roll
5-4-3-2-1 of:
Pull Up
Push Up
Ab Mat
Clean Bar Complex:
2-Position Cleans – 8×2 work up to about 90% of your CLEAN 1 RM.
5 Rounds for time:
400m Run
15 OHS (115/75)
5 C2B Pull Ups
25 Ab Wheel Roll Outs
PVC
Foam Roll
10m EMOM – 10kbs/5 goblet squats
For Time:
100 back squats – 135/105
Every time you take a break from squats – do one round of:
5 pull ups
10 push ups
15 Ab Mat Sit Ups
Pick One:
A) 2K Row
B) 2K Ski
C) 4K Bike
D) 8 minute timed run on the Curve
PVC
Foam Roll
1 – 10 burpees
2 – 5 DB Squat Clean Thrusters
3 – 12 Cal Bike
4 – 12 TTB
5 – 10 deck cleans – 95/65
6 – 200m/150m Row
7 – 15 Cal Curve Run
8 – Wall Sits – 30s (like old school punishment, shoulders and low back pressed against the wall, knees bents at 90 degrees, static sit for 30 seconds)
PVC
Foam Roll
DB Standing Press – 5×5 crossload (2-3 warm up sets)
Body Row w/ feet on box – 5×10
Bench Press – 5×5 crossload (2-3 warm up sets)
Pull Up – Strict – max effort
5 rounds – 1 minute rest between rounds
200m bike sprint
7 burpees
5 box jumps (30/24)
PVC
Foam Roll
2001m Row
11 Box Jumps (30/24)
11 Thrusters (135/95)
11 C2B Pull Ups
11 Power Cleans (170/115)
11 Handstand Push Ups (push press if you don’t have a handstand push up)
11 KB Swings (heavy bells)
11 T2B
11 Dead Lifts (170/115)
11 Push Jerks (115/85)
2001m Bike
PVC
Foam Roll
5-4-3-2-1
Thruster (45/35)
OHS (45/35)
OHS – 6×3 – work up to a heavy triple for the day
15m AMRAP
15 Cal Curve Run
15 Cal Ski Erg
15 ball slams
15 push ups
Tabata Flutter kicks
PVC
Foam Roll
4-way banded walks with squats
3-Rounds of:
2-wall walks
7 OHS (45/35)
7 RDL (45/35)
Back Squat – 5×5 crossload w/ 2-3 warm up sets
Land Mine Rotation Dead Lift – 3×6 (3 each way)
3 Rounds – score is total T2B
Ski 250m
Run 25 cals on the curve
Bike 15 cals
Max Effort Toes 2 Bar
PVC
Foam Roll
21-15-9
Ab Mat
Push Up
5 Rounds:
10 Body Rows
10 Strict Press (appropriate load)
20 KBS
20 Ball Slams
Partner Hand Stand Practice – you go I go 0:30s intervals – 5 total minutes per person
Flutter Kick Tabata
PVC
Foam Roll
40m EMOM (5 Rounds total)
1 – 15 cal curve run
2 – 3 man makers (55/35)
3 – 12 cal bike
4 – 12 box step overs
5 – 5 SA KB Snatches per arm
6 – 200/150m ROW
7 – 12 T2B
8 – 10 OHS (95/65)
PVC
Foam Roll
5-4-3-2-1
Pull Up
Push Up
Ab Mat sit up
21-15-9
Dead Lift (135/95)
Bar over Burpees
rest 2 minutes then
21-15-9
Curve Cals
Back Squat (95/65)
DONE.
Bar GYM 