Author: Zach Fletcher

Warm Up:

PVC

Foam Roll

Chipper:

500m Row

40 Air Squats

30 Ab Mat

20 Push Ups

10 Pull Ups

10 burpees

20 Ball Slams

30 T2B

40 Calorie Erg

1K Bike

We will rest together after the chipper, then start:

Death by Ab Wheel Roll Outs

Warm Up:

PVC

Foam Roll

5-4-3-2-1 of:

Goblet Squat

Burpee

Snatch Bar Complex:

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

Strength:

2-position Snatch – 8×2 working up to a heavy set, should top out around 90-95% of Snatch 1RM

Conditioning:

E2MOM for 20m (that’s every 2 minutes on the minute)

15 Cal Curve + 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)

*we can start in waves, every 30s if there are space considerations.

 

 

Warm Up:

PVC

Foam Roll

10-8-6-4-2

KBS

T2B

WOD:

Teams of 3:

Partner A rides 500m

Partner B works

Partner C rests

*everyone starts on the bike for the round 1, in order.  That means 2 people will rest during “Partner A”s first ride.

While your partner is riding, perform:

Round 1: Dead Hang hold (pull up bar)

Round 2: Back Squat (45/35)

Round 3: Handstand Holds

Round 4: Box Ste Ups

Round 5: Mountain Climbers

Round 6: SA KB Snatches – alternate every rep

Round 7: pistols – alternate every rep

Round 8: push up variety holds – bottom/half way/top

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