PVC/Foam Roll

2 Rounds – warm up tempo

250m Row

10 Body Rows

10 T-Pause Push Ups

STRENGTH:

3 ROUNDS – NOT FOR TIME

10 Pull Ups – Do AT LEAST 5 STRICT pull ups every set – you can kip the other 5

10 Barbell Thrusters – 95-75-65-45-35 – Pick a weight

15 Sorinex Cart Roll Outs

20 Ball Slams

POST:

3 Rounds –

10 Box Step Overs

10 Goblet Squats

10 Calorie Ski

STRETCH!

PVC/Foam Roll

3 rounds:

15 cal bike

10 T-pause push ups

10 Banded Air Squats

5 Deck Rolls

WOD:

Tabatas –

1 – Sit Up Get Up (35/25)

2 – Box Step Overs

3 – DB load G2OH (30/25/20)

4 – Ski Erg for Cals

5 – Flutter Kicks

POST:

Stretch

 

PVC/Foam Roll

*5:35 a clock will start for:

Knee Flexion

Green Band Ankle Mobility

Elevated Pigeon

Strength:

Box Squat –

4×5 adding weight every time –

3×3 Cross load at your last 5 plus 10%

Supinated Grip Bent Over Row – 3×10

Ring Dip or Rig Dip – 3×10

Conditioning:

10m on a concept 2 erg machine

 

PVC/Foam Roll

2-4-6-8-10 of:

Cal Ski

Pull Up

Warrior Sit Up

WOD:

40m EMOM:

1 – 10 burpees

2 – 12 Cal Bike

3 – 5 HPC’s (135-115-95-65 – pick a weight that’s appropriate)

4 – 12 Wall Ball Shots

5 – 15 Heavy KBS

POST:

STRETCH

PVC/Foam Roll

3 Rounds:

10 Banded Pull Aparts

10 Green Band Good Mornings

10 Face Pulls

WOD:

Partner Up:

20m AMRAP – alternating

15 KBS

10 Ball Slams

5 Burpees

-then-

10m AMRAP – alternating

15 Cal Curve Run

10 Air Squats

POST:

With your partner – chip away at 150 windshield wipers (holding 65/55 lbs on a barbell) – total.

 

PVC/Foam Roll

Rowling – 10 Rounds to 100m

*Deck Rolls for overs/unders

5 Rounds – not for time:

10 Body rows – smooth and slow!

10 Seated Strict Press (Dumbell – appropriate load)

3 Wall Walks

20 AB MAT sit ups

POST:

10m Partner Ski/Plank

EMOM – Partner A skis while Partner B is in plank – switch every minute

 

PVC/Foam Roll

*5:35 we’ll start a 10m clock:

Elevated Pigeon

Barbell/Slam Ball Shoulder mobility

Assisted Spiderman – Green band

10m EMOM: choose one – 

8 Cal Ski

10 Cal Row

10 Cal Bike

TABATAS:

1 – Push Up/Pull Up – Alternate every round

2 – Sit Up Get Ups (35/25)

3 – Ball Slams

4 – Double Unders (sub singles or target jumps)

POST:

20 Sorinex Roll Outs

20 Sorinex Hamstring tucks

PVC/Foam Roll

5:35 we’ll start a 10m clock for:

PVC/Foam Roll

10-8-6-4-2

Kipping Swings

Good Mornings (45/35)

RDL (45/35)

40m EMOM

1 – 15 Cal Curve Run

2 – 8 DB Squat Clean Thrusters (55/35)

3 – 12 Cal Bike

4 – 10 Pull Ups

5 – 12 Box Step Overs

6 – 15 Cal Row

7 – 15 G2OH (35/25)

8 – 15 Cal Ski

Post:

STRETCH

PVC/Foam Roll

Dynamic Warm Up –

Bear Crawl – Spiderman Lunge Walk – Knee Tuck/Heel to hip – Inchworm x2

3 rounds – warm up tempo:

20 cal curve run

10 face pulls

5 Green Band good mornings

10 banded pull aparts

FGB:

3 Rounds for total reps – 17m on the clock –

1 minute of WALL BALL SHOTS

1 minute of SUMO DEAD LIFT HIGH PULL (KB Load – 75/55)

1 minute of BOX JUMPS (sub step ups)

1 minute of PUSH PRESS – 75/55

1 minute of ROW (cals)

1 minute of REST

Post:

Group Stretch