Author: Zach Fletcher

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Pull Up

Push Up

Ab Mat sit up

For Total Time:

21-15-9

Dead Lift (135/95)

Bar over Burpees

rest 2 minutes then

21-15-9

Curve Cals

Back Squat (95/65)

DONE.

Warm up

PVC

Foam roll

10-8-6-4-2

Banded squats

Hang cleans – 45/35

WOD

1 dip + 1 deck clean (95/65)

2 dips + 2 deck cleans

3 dips + 3 deck cleans

All the way up to 20 reps of each

Finisher

Partner sled drives – down and back. 4 passes (2 each way each person)

Warm Up:

PVC

Foam Roll

3 Rounds of:

10 OHS (45/35)

10 RDL (45/35)

2 Wall Walks

Strength:

Back Squat – 5×5 w/ 2-3 warm up sets – shoot for 5-10lbs more than last week

Land Mine Thruster – 3×6

WOD:

3 Rounds for Time

Row 250m

Run 25 cals

Bike 15 cals

10 burpees

Finisher:

Sorinex Pike – 20 reps

Sorinex Glute/ham raises – 20 reps

 

Warm Up

PVC

Foam Roll

21-15-9

Air Squat – push up – double under

Strength

Standing Press – 10-8-8-6-6-4 – add weight for each set

Body Rows – 3×10

WOD:

21-15-9

SA DB Snatches – each arm – 55/35

Cal bike

Finisher:

Flutter Kick Tabata

Warm Up:

PVC

Foam Roll

10-8-6-4-2 of:

Banded Pull Aparts (little red bands) – alternate between supinated and pronated grips (by set)

Banded Squats – BLUE Bands around knees

Lumberjack, slightly modified:

20 dead lifts – 250/185

• Run 15 cals on curve

20 KBS – 53/35

• Run 15 cals on curve

20 OHS – 95/65

• Run 15 cals on curve

20 Burpees

• Run 15 cals on curve

20 Pull Ups

• Run 15 cals on curve

20 Box Jumps

• Run 15 cals on curve

20 DB Squat Clean – 55/35

• Run 15 cals on curve

Warm Up:

PVC

Foam Roll

10+1, 9+2 ……… 2+9, 1+10 of:

PVC OHS

Pull Up

Deck Clean Complex:

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

Strength:

Deck Clean – 8×2 working to a heavy double for the day (should be 95%-ish)

WOD:

6 x 300m Bike Sprints – full recovery between

 

Warm up:

PVC

Foam roll

WOD #1:

50 Turkish get ups – for time

WOD #2:

5 RFT –

200m run

21 KBS

15 warrior sit ups

9 T2B

Done.

Warm Up:

PVC

Foam Roll

3 rounds, warm up tempo

150m Ski Erg

10 T2B

15 Air Squats (use the blue bands for your squats, take your time)

Strength:

Back Squat – 5×5 cross load – 2-3 warm up sets – try to do 5-10lbs more than you did last week.

Body Rows – 3×10

WOD:

7m AMRAP:

DB load – 35/20 is the RX

7 power cleans – dumbell load (touch the ground every time)

7 push ups with your hands on the dumbells (perfect push up style)

3 Man Makers (that’s push up row right, row left, jump to power clean thruster = 1)

7 Sit up get ups – DB in each hand.

Finisher:

6-45-90 (15s of each, 15s rest, 4 minutes total)

 

Warm Up:

PVC

Foam Roll

10+1, 9+2, … , 9+2, 1+10 of:

KBS

Burpees

Strength:

DB Bench Press – 3×10

DB Single Arm Standing Press – 3×8 each arm

DB Single Leg RDL – 3×8 each leg (hold one DB in each hand, focus on hips staying square to the ground, keep your toe pointed toward the ground…take your time, don’t rush)

WOD:

3 RFT:

25 cal Curve run

15 Cal Bike

15 Cal Ski

Finisher:

50 sit up get ups

Warm Up:

PVC

Foam Roll

5-4-3-2-1 of:

TGU’s (keep it light and fluid)

Spiderman push ups – R/L = 1

WOD:

Load (95/65)

5 Bar Over Burpees (BOB)

10 Thrusters

5 BOB

15 Hang Snatch

5 BOB

20 push press

5 BOB

25 hang cleans

5 BOB

30 dead lift

5 BOB

35 Ab Mat Sit Ups

5 BOB

40 Dbl unders

5 BOB

50 cal bike (or curve or row)

5 BOB

DONE.