Author: Zach Fletcher

Warm Up:

PVC

Foam Roll

21-15-9

Ab Mat

Superman or GHD

Strength:

DB Hammer Curls – 3×10 each Arm

SA DB Shoulder Press – 3×10 each arm

DB Lateral Raises – 3×10 super-set with DB load RDL’s – 3×10

Conditioning:

Partner Up – you go I go for 20 minutes:

200m Run (30 calories on the curve if it’s wet)

500m Bike

250m Row

250m Ski

*continue cycling through until time is up, one partner works while the other partner rests

 

Warm Up:

PVC

Foam Roll

21-15-9

Cal Row

Sorinex Wheel Pikes

WOD:

2-4-6-8-10-12-10-8-6-4-2

Power Clean (135/95)

Pull Up

Finisher:

Partner Sled Drives – teams of three, 6 total sled drives per person, 3 times each direction.

Warm Up:

PVC

Foam Roll

4-way banded walks with squats

5 minutes of handstand practice – partner up, do 30s at a time until each partner has completed 5 total minutes

WOD:

For Time

50-40-30-20-10

Wall Ball Shots

Ab Mat Sit Ups

KBS (55/35)

 

Finisher:

50 body rows, feet on box, 1s pause at the top.

Warm Up

PVC

Foam Roll

10-8-6-4-2 of:

Dips

Goblet Squats

Snatch Bar Complex:

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

Strength:

Deck Snatch – 8×2

*work to a heavy double for the day, somewhere around 95%

Conditioning:

5 RFT:

10 T2B

25 Cal Curve

10 burpees

 

Warm  Up

PVC

Foam Roll

3 rounds –

15 cal bike or 20 cal curve

10 KBS

10 Push Ups

WOD:

EMOM for 15 minutes:

1 – Deck Clean + Hang Clean (Power)

2 – 40 dbl unders

EMOM for 15 minutes:

1 – 40 dbl unders

2 – Deck Clean + Hang Clean (Squat)

DONE.

Warm Up:

PVC

Foam Roll

WOD:

For Time:

FATAL 40!

Run 400m

40 wall ball shots

40 hang cleans (95/65)

40 pull ups

40 dead lifts (95/65)

40 push ups

40 box jumps

40 T2B

40 Air Squats

40 Ab Mat

Run 400m

 

Warm up:

PVC

Foam roll

4-way banded walks with squats

5m EMOM – 12 wall balls

Strength:

Back Squat – 8-8-6-6-4-4-2

Work up to heavy double, 85-90%.

Conditioning:

For time:

1k row

1k ski

750m row

750m ski

500m row

500m ski

Warm UP:

PVC

Foam Roll

WOD:

21-15-9

Cal Erg

Box Step Overs

Rest 2 minutes then:

21-15-9

Cal Curve

OHS

rest 2 minutes then:

Cal Bike

Mountain Climbers

Done.

Start at different stations to accommodate the crowd.

 

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Pull Up

Push Up

Ab Mat

Partner Chipper – break up the work evenly – finish all reps of one movement before moving on to the next one.

800m Run – everyone runs together

80 pull ups

100 Push Ups

120 Air Squats

100 KBS

80 Ball Slams

800m Run – everyone runs together

 

Warm Up:

PVC

Foam Roll

10-8-6-4-2

KBS

Air Squat (full depth, big chests.  If you need to, put a wall below below you butt for a depth target)

Pull Up – work on kipping/butterfly here, use this to practice some technique

Strength:

Trap Bar or Straight Bar Deadlift – 5×5 crossload with 2-3 warm up sets.

• Target Weight is 120% of CLEAN 1RM (or about 80-85% of your deadlift 1RM if you know it)

Conditioning

For Time:

21-15-9

Burpees

Box Jumps (Step Ups)

Ball Slams