Author: Zach Fletcher

Warm Up:

PVC

Foam Roll

10-8-6-4-2

T-Pause push ups

Banded Squats

For Time:

100 Ground 2 Overhead (95/65)

*every time you let go of the bar – 2 Rope Ascents

Finisher:

4 way sled drives (2 down/2 back)

PVC

Foam roll

4 way banded walk with squats

10+1, 9+2, ….. 2+9, 1+10 of:

Wall ball shots

Push ups

WOD:

3 RFT

500m row

21 KBS

12 pull ups

Rest 3 minutes then:

3 RFT

300m ski

10 burpees

30 ab may sit ups

Done.

Warm Up:

PVC

Foam Roll

3 Rounds:

2 wall walks

10 OHS (45/35)

10 RDL (45/35)

4-way banded walks with squats

Strength:

Back Squat

5×5 crossload with 2-3 warm up sets

Land Mine Thruster – 3×6

Conditioning:

3 RFT

Row 250m

Bike 15 Cals

10 burpees

 

Warm Up:

PVC/Foam Roll

3 rounds:

10 cal bike

10 push ups

10 KBS

WOD:

20m EMOM –

Even Minute: 1 couplet – power clean+front squat+push press+ back Squat+OHS (95/65)

Odd Minute: 40 dbl unders (80 singles)

Finisher:

50 Sit up/Get ups (45/35)

Warm Up:

PVC

Foam Roll

3 Rounds:

10 PVC OHS

10 Step Back Lunges

10 Scorpion (5 each way)

Snatch Bar Complex:

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

Strength:

2-Position Snatch – 8×2 (Deck + Hang = 1 Rep, try to hang on to the bar for every rep)

• Build to a heavy double for the day – 85-90%

Conditioning:

Choose 1:

A) Curve Mile

B) Ride 4K

C) Ski 2K

D) Row 2K

Warm Up:

PVC

Foam Roll

10-8-6-4-2

T2B

Push Up

Banded Air Squats

 

WOD:

For Time:

100 Thrusters (135/95)

*5 burpees at the beginning of every minute – everyone starts with burpees

Conditioning:

Partner Curve mile – switch off at intervals of your choice, fastest mile wins

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Pull up

Push Up

Air Squat

WOD:

Buy In: 2K Row

30m AMRAP:

20 KBS

10 Wall Balls

10 Ball Slams

10 Pull Ups

4 TGU’s (2 each arm)

Every 5 minutes, ride 300m or ski 150m, alternate every round.

Warm Up:

PVC

Foam Roll

3 Rounds:

10 Kipping swings – use for practice kipping pull ups or T2B

10 banded air squats

10 cal ski erg

Strength:

Back Squat – 5×5 w/ 2-3 warm up sets – crossload, try to add weight from last week

Dips – 3×10-12 – add weight if you want

Conditioning:

7m AMRAP w/ Dumb bell load of 55/35

7 RDL’s

7 push ups with hands on DB’s

7 Hang Cleans – both hands at once

7 Burpees

Finisher:

6-45-90

Warm Up:

PVC

Foam Roll

4 rounds of:

10 cal bike

10 cal ski

5 push ups

10 air squats

WOD:

Part 1:

8 Rounds for time:

8 RDL (135/105)

8 Body Rows

8 Box Step Overs

8 DB Snatches – both arms together

-rest 2 minutes-

Part 2:

4 Rounds for time

4 Dead Lifts (250/175)

4 C2B Pull Ups

4 Wall Walks

4 Man Makers (55/35)

-rest 2 minutes-

Part 3:

5 Rounds for time:

20 Cal Curve Run

15 Cal Bike

10 Cal Row

Warm Up:

PVC

Foam Roll

3 Rounds:

15 cal bike

3 Wall Walks

WOD:

40m AMRAP

5 Deck Snatches – 95/65

10 Push Ups

15 T2B

20 Cal Curve

30 KBS

40 AbMat Sit Ups