Author: Zach Fletcher

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

 

Warm Up:

PVC

Foam Roll

5-4-3-2-1 of:

Pull Up

Push Up

Ab Mat

Strength:

Clean Bar Complex:

1. RDL
2. High Pull
3. Pocket Clean
4. Front Squat
5. Good Mornings

2-Position Cleans – 8×2 work up to about 90% of your CLEAN 1 RM.

Conditioning:

5 Rounds for time:

400m Run

15 OHS (115/75)

5 C2B Pull Ups

Finisher:

25 Ab Wheel Roll Outs

Warm Up:

PVC

Foam Roll

Warm Up WOD:

10m EMOM – 10kbs/5 goblet squats

WOD:

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

Conditioning:

Pick One:

A) 2K Row

B) 2K Ski

C) 4K Bike

D) 8 minute timed run on the Curve

Warm Up:

PVC

Foam Roll

40m EMOM Circuit

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)

Warm Up:

PVC

Foam Roll

Strength:

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

Conditioning:

5 rounds – 1 minute rest between rounds

200m bike sprint

7 burpees

5 box jumps (30/24)

 

Warm Up:

PVC

Foam Roll

9/11 Memorial WOD

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

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Thruster (45/35)

OHS (45/35)

Strength:

OHS – 6×3 – work up to a heavy triple for the day

WOD:

15m AMRAP

15 Cal Curve Run

15 Cal Ski Erg

15 ball slams

15 push ups

Finisher:

Tabata Flutter kicks

Warm Up:

PVC

Foam Roll

4-way banded walks with squats

3-Rounds of:

2-wall walks

7 OHS (45/35)

7 RDL (45/35)

Strength:

Back Squat – 5×5 crossload w/ 2-3 warm up sets

Land Mine Rotation Dead Lift – 3×6 (3 each way)

Conditioning:

3 Rounds – score is total T2B

Ski 250m

Run 25 cals on the curve

Bike 15 cals

Max Effort Toes 2 Bar

Warm Up:

PVC

Foam Roll

21-15-9

Ab Mat

Push Up

WOD:

5 Rounds:

10 Body Rows

10 Strict Press (appropriate load)

20 KBS

20 Ball Slams

Finisher:

Partner Hand Stand Practice – you go I go 0:30s intervals – 5 total minutes per person

Extra Credit:

Flutter Kick Tabata

Warm Up:

PVC

Foam Roll

WOD:

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)