PVC/Foam Roll

5x Bear Crawl

5 Wall Walks

25 Calorie Bike

10 OHS (45/35)

SNATCH BAR COMPLEX (see the board)

STRENGTH:

Snatch:

2-2-2-2-1-1-1 (working up to a heavy max for the day)

SNATCH BALANCE:

3×3 at 75% of your Snatch 1RM

WOD:

For Time:

5 Rounds –

5 T2B

10 Ball Slams

5 push ups

10 Warrior Sit Ups

 

PVC/Foam Roll

WOD:

10K Row for Time – every 5 minutes on the minute, get off the rower and do 10 burpees

Sub a 20k bike ride if we have more than 5 people in the gym.

Finisher:

6-45-90

Warm Up:

PVC/Foam Roll

10-8-6-4-2 – Banded OHS (PVC) & Dips

WOD:

2 minute intervals for 3 rounds, 3m intervals for 1 Round.

1 minute rest between rounds

10 C2B Pull Ups

10 Calorie Ski Erg

MAX OHS (155/85) in remaining time available.

WOD 2:

Partner Up – you go I go

500-400-300-200-100m Row Pieces

POST:

25 sorinex pikes

25 sorinex roll outs

 

PVC/Foam Roll

3 Rounds:

10 Cal Curve

10 Cal Ski

10 Banded Pull Aparts

10 RDL (45/35)

Strength:

5 Sets of:

Max Reps Bench Press (no fail)

Max Reps Pull Ups

*get close to full recovery between rounds

WOD – 7m AMRAP:

7 burpees

7 KBS (heavy)

7 Box Step Ups

PVC/Foam Roll

2 Rounds – 20 Calorie Bike + 10 KBS

WOD for time:

50 Cal Row

40 Ball Slams

30 Push Ups

20 Wall Balls

10 Burpee Box Jumps

5 Rope Climbs

10 DB G2OH (45/30)

20 Toes 2 Rings

30 Calories Bike

40 Step Back Lunges (20 ea side)

50 Cal Ski Erg

PVC/Foam Roll

4 Rounds of:

10 Cal Ski – 10 Cal Bike – 10 Goblet Squats – 2 Wall Walks

Strength –

8-8-8-5-5-5-3-3-3 of Dead Lifts

Working up to 85-90% for the three sets of 3.

WOD – Max Effort each Piece:

10 – 15 – 20 – 25 – 30 cal Curve efforts.

PVC/Foam Roll

WOD:

15/12 Cal Row

5 Ball Slams

5 Box Jumps

5 Windmill – per side

5 T2B

15/12 Cal Row

6 Of each … then 7, then 8 then 9 then 10.

POST = 50 leg lifts & 50 Ab Mat Sit Ups

PVC/Foam Roll

10m EMOM:

10 KBS + 5 Goblet Squats

WOD – Teams of 3 – 30m AMRAP -person on the Erg sets the pace:

1 – 15 Cal (1. ski 2. bike 3. Row)

2 – Ball Slams/KBS/T2B

3 – REST

POST:

1 minute of effort – 1 minute of rest:

1 – Max Effort Leg Lifts

2 – Max Effort Russian Twists (DB)

3 – Warrior Sit Ups

PVC/Foam Roll

2-4-6-8-10 of

Body Rows (1s pause)

Box Step Overs

WOD For Time:

1-2-3-4-5-6-7-8-9-10

Bar or Ring Muscle Ups (sub double C2B pull ups)

Man Makers – 55/35

Finisher = Partner Plank Taps –

30s on/30s off

PVC/Foam Roll

3 person BEAR CRAWL – 5 Minutes

3 person farmer’s walk – 7 minutes

3 person CURVE run – 12m (alternate every minute)

TABATA’s

1 – Double Unders

2 – Burpees

3 – Sit up/Get Ups (45/35)

4 – Pull Up + T2B