PVC
Foam Roll
3 Rounds of:
15 Cal Row
10 Green Band Good Mornings
15 banded pull aparts (Supinated Grip for set 1 & 3, pronate grip set 2)
50 Air Squats
10 burpees
40 Ab Mat Sit Ups
10 burpees
30 Step back lunges (alternating legs, 1R+1L = 2 reps, each lunge counts)
10 burpees
20 KBS
10 burpees
10 pull ups
10 burpees
20 Wall Ball Shots
10 burpees
30 Box Step Overs
10 burpees
40 Double Unders
10 burpees
50 cal bike (or curve)
PVC
Foam Roll
5-4-3-2-1
Thruster (45/35)
Pull Up (strict)
OHS – 6×4 – working to a heavy quad for the day
15m AMRAP:
15 Cal Curve
15 Cal Ski
15 ball slams
15 Ab Mat
15 push ups
PVC
Foam Roll
21-15-9
Ab Mat
Superman or GHD
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
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
PVC
Foam Roll
21-15-9
Cal Row
Sorinex Wheel Pikes
2-4-6-8-10-12-10-8-6-4-2
Power Clean (135/95)
Pull Up
Partner Sled Drives – teams of three, 6 total sled drives per person, 3 times each direction.
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
For Time
50-40-30-20-10
Wall Ball Shots
Ab Mat Sit Ups
KBS (55/35)
50 body rows, feet on box, 1s pause at the top.
PVC
Foam Roll
10-8-6-4-2 of:
Dips
Goblet Squats
Deck Snatch – 8×2
*work to a heavy double for the day, somewhere around 95%
5 RFT:
10 T2B
25 Cal Curve
10 burpees
PVC
Foam Roll
3 rounds –
15 cal bike or 20 cal curve
10 KBS
10 Push Ups
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.
PVC
Foam Roll
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
PVC
Foam roll
4-way banded walks with squats
5m EMOM – 12 wall balls
Back Squat – 8-8-6-6-4-4-2
Work up to heavy double, 85-90%.
For time:
1k row
1k ski
750m row
750m ski
500m row
500m ski
PVC
Foam Roll
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.
