PVC/Foam Roll

Rowling – 10 x 100m – burpee punishment for over/under

10 Rounds:

20 Calorie Bike

10 T2B

5 Power Snatches (95/65)

5 Bar over burpees (lateral)

POST:

Sorinex Roll Outs – 25

Sorinex Tucks – 25

PVC/Foam Roll

Grab a partner – You Go I Go for 5 total minutes:

Bear Crawl Down and Back*

Farmer’s Carry down and back*

*length of the rig, I’ll set out cones

Strength:

Clean and Jerk (split jerk or push jerk)

20m Total:

0-4 – warm up, load the bar, get close to 80-85% of 1RM

5-14 – EMOM: 2 C&J’s at 80-85%

15-19 – EMOM: 1 C&J at 90-95%

Conditioning:

1500m Row

OR

3k Bike Ride

 

PVC/Foam Roll

3 Rounds:

20 Cal Bike

10 Push Ups

10 KBS

3 Rounds:

20 Cal Row

10 Pull Ups

10 OHS (95/65)

3 Rounds:

20 Cal Ski

10 RDL (95/65)

10 Ball Slams

3 Rounds:

20 Cal Curve

10 Burpees

10 Deck Rolls

POST:

25 Sorinex Roll Outs

25 Sorinex Pike

50 Ab Mat Sit Ups

 

 

PVC/Foam Roll

3 Rounds:

15 Cal Ski

10 PVC OHS

10 Ball Slams

For Time:

2-4-6-8-10-12-14-16-18-20 of:

Pull Ups

Burpees

– rest to reasonable recovery – when everyone is finished and ready to move on….

20m Partner EMOM:

Minute 1 – Partner A Rows for max calories while Parnter B rests

Minute 2 – Partner B Rows for max calories while Partner A rests

Minute 3 – Partner A rides for max cals, Partner B rests

Minute 4 – Partner B rides for max cals, Partner A rests

– repeat until time is up.  Score is combined total calories.

 

PVC/Foam Roll

3 Rounds, warm up tempo:

10 Cal Bike

10 KBS

10 Air Squats

5 Rounds, NOT FOR TIME:

10 Dips

10 Strict Press

20 Ball Slams

20 Step Back Lunges (10 each side)

WOD:

7m AMRAP

7 burpees

7 KBS

7 Goblet Squats

 

 

PVC/Foam Roll

10m Banded Fun (hips/knees/ankles)

30m AMRAP:

400m Run/500m Row (alternate every round)

5 Pull Ups

5 OHS (95/65)

10 T2B

10 Deck Rolls

2 Man Makers (55/35)

 

Stretch

PVC/Foam Roll

5 Rounds, not for time:

15 Calorie Bike

5 OHS (45/35)

5 Snatch Grip RDL

5 Snatch Balance

Strength:

Snatch – 10 Minutes to Warm Up – build to 60-70% of 1RM

10m EMOM:

2 Position Snatch – cross load at 60-70%

5m EMOM:

1 Snatch at 75-90%

WOD:

10m AMRAP

5 burpees

10 box step overs

15 Warrior Sit Ups

 

 

PVC/Foam Roll

Partner Up, You go I go:

500m Row (partner A) – 100m Row (partner B)

400m Row (A) – 200m Row (B)

300m Row (A) – 300m Row (B)

200m Row (A) – 400m Row (B)

100m Row (A) – 500m Row (B)

WOD 1:

3 Wall Ball Shots

3 C2B Pull Ups

 6 Wall Ball Shots

6 C2B Pull Ups

12 Wall Ball Shots

12 C2B Pull Ups

24 Wall Ball Shots

24 C2B Pull Ups

Rest 4m Then

WOD 2:

16m EMOM:

Minute A) 15 Cal Curve (Sub 10 Cal Bike)

Minute B) 12/10 Push Ups

 

PVC/Foam Roll

For Total Time – We’ll start at 5:40 with this WOD:

500m Row

10 Thrusters (95/65)

10 Push Press (95/65)

10 Push Ups

1000m Bike

10 Pull Ups

15 T2B

10 Wall Ball Shots

500m Row

10 SAKB Snatches (per arm)

15 Warrior Sit Ups

400m Run (.25 on the Curve)

10 Snatches (95/65)

10 OHS (95/65)

500m Row

10 T2B

10 Ball Slams

10 Push Ups

1000m Bike

15 KBS

10 Pull Ups

500m Ski

 

 

PVC/Foam Roll

21-18-15-12-9-6-3 of:

Calorie Bike

Calorie Ski

Ball Slams

STRENGTH:

Super Set for 5 sets of each:

Dips x 10

Body Row x 10

Back Squat at 50% of 1RM – x 5

Finisher:

400m Farmer’s Carry