Author: Zach Fletcher

Warm Up:

PVC

Foam Roll

12-9-6

Cal Ski

Banded Pull Aparts

WOD:

54 Card Random Acts

HEARTS – Push Ups

DIAMONDS – T2B

CLUBS – KBS

SPADES – Box Jumps/step ups

JOKERS – 12 burpees

Finisher:

4m Ab Mat Max Effort

Warm up:

Foam Roll

PVC
Ski 150m

10 Air Squats w/ Band

10 RDL (45/35)

Ski 150m

10 Squat Practice (lower in back squat, press out in the hole, stand up in OHS posture)

3 Wall Walks

Strength:

20m to build to a heavy DEAD LIFT single (Straight bar or Trap Bar)

WOD:

3 RFT:

10 Deck Snatch (95/65)

400m Run

Warm Up:

PVC

Foam Roll

Partner 5K Row – switch whenever you and your partner determine

WOD:

Partner WOD – you go I go for 10 rounds each:

8 Wall Ball shots

5 Burpees

1 deck clean (205-225/135-165) – should feel heavy

FINISHER:

Sorinex Pike – 25

Sorinex Roll Outs – 25

Warm Up:

PVC

Foam Roll

3 rounds:

12 Cal Bike

10 KBS

8 Air Squats

WOD:

6 RFT:

9 burpees

9 box jumps

9 C2B

9 Thrusters (95/65)

POST:

2K Bike for Time OR 1K Row For Time

Warm Up:

PVC

Foam Roll

21-15-9

Cal Ski

Cal Bike

WOD:

5 Rounds – not for time

10 Hand Release Push Ups

10 Dips

20 Wall Ball Shots

20 KBS

AUX:

Dead Hang on pull up bar – 3 x MAX TIME

Finisher:

6-45-90

Warm Up

PVC

Foam Roll

5-4-3-2-1

Pull Up 

Push Up

Ab Mat

WOD:

3 RFT

500m Row

12 Dead Lifts at Bodyweight

21 Box Jumps/step ups

REST – catch your breath – THEN:

5 Rounds – Not for Time

10 Sit Up Get Ups

10 T2B

STRETCH

Warm Up:

PVC

Foam Roll

Ski 150m

10 push press (45/35)

10 Thrusters (45/35)

Ski 150m

10 Pull Ups

20 banded pull aparts

Shoulder Mobility Group Warm Up

STRENGTH:

20m Push Jerk or Split Jerk – build to a heavy DOUBLE for the day.

WOD:

4 RFT –

Run 20 Cals on Curve

Ride 15 Cals

Ski 12 Cals

10 Wall Ball Shots

 

Warm Up:

PVC

Foam Roll

21-15-9

Bike Cal

T2B

WOD:

30 Clean & Jerks – 135/95

*every minute one the minute – 5 burpees

REST  – full recovery.

Aux:

5x300m Row Efforts – RPE of 6-7

STRETCH.

Warm Up:

PVC

Foam Roll

3 Rounds –

10 Cal Ski

10 Cal Bike

WOD:

Filthy Fifty Remix – with a partner – everyone does every rep, break up as desired

50 Box Step Ups

50 Pull Ups

50 KBS

50 Ab Mat

50 Push Press (45/35)

50 Back Squats (45/35)

50 Cal Curve Run

50 Push Ups

50 Cal Bike

 

Warm Up

PVC

Foam Roll

21-15-9

Ab Mat Sit Up

Ski Calories

WOD:

5 Rounds – not for time – focus on smooth, strong, technical.

10 Body Rows w/ feet on box

10 Pull Ups

20 SA KB Snatch (10 per arm)

20 Ball Slams

Auxiliary:

Hand Stand Holds – 5 total minutes

Finisher:

Tabata Flutter kicks