PVC/Foam Roll

Bar Complex:

5 of each:

RDL – BACK SQUAT – Behind Neck Press – Squat Practice – Good Mornings (45/35)

3 Rounds – not for time – smooth and strong:

10 Back Sqauts – 50-65% of 1RM (warm up!)

10 Body Rows

3 Rounds – not for time – smooth and strong:

8 Strict Press – appropriate load

15 Calorie Ski Erg

WOD:

5 Rounds for time:

5 burpees

10 Sit Up Get Ups

15 Air Squats (use a wall ball as a target for your ass)

PVC/Foam Roll

21-15-9

Cal Bike

T-Pause Push Ups

WOD:

30m EMOM

1 – 10 OHS (95/65)

2 – 10 burpees Over Box

3 – 10 cal bike

4 – 10 SA DB Snatches (5 ea side) (45/25)

5 – 20 Cal Curve Run

Finisher:

21/9-15/15-9/21

T2B

Warrior Sit Ups

PVC/Foam Roll

3 Rounds –

10 Cal Bike

15 KBS

10 PVC OHS

40m EMOM:

1 – 15 Cal Curve Run

2 – 2 Man Makers (55/35)

3 – 12 Cal Bike

4 – 12 Box Step Overs

5 – 4 TGU’s (2 per side)

6 – 200/150m Row

7 – 10 pull ups

8 – 10 OHS

PVC/Foam Roll

21-15-9

Ab Mat

Push Up

WOD:

5 Rounds, not for time – strong and smooth!

10 Body Rows

10 Strict Press (appropriate load)

20 KBS

20 Ball Slams

Partner Hand Stand Hold – 5 total minutes each

Tabata Flutter Kicks

PVC/Foam Roll

2 Rounds –

5 Pull Ups – 10 Push Ups – 15 Air Squats

WOD:

Teams of 3 – 30m AMRAP:

1 – Row 300/250

A – Ground 2 Overhead (35/25)

2 – Bike 600/500

B – Ball Slams

3 – Ski 250/200

C – Box Step Overs

*3rd person rests, person on the Concept 2 sets the pace

POST:

3 Rounds:

15 T2B

10 Sorinex Roll Outs

 

PVC/Foam Roll

2 Rounds:

15 Cal Bike

10 RDL – 5 Pocket Cleans – 5 OHS – 5 T-pause Push Ups (45/35)

Strength:

Deck Cleans – 5-5-3-3-2-2-1-1-1 – working up to a heavy single

Clean Pulls (dead/scoop/shrug) – 3×3 @ 100-110% of 1RM

Conditioning:

Partner Up – U Go I Go:

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

 

PVC/Foam Roll

Rowling – 100m for 10 rounds

Alternate between Deck Rolls and burpees for misses

WOD:

2 Round for time:

25/20 cal bike

20 pull ups

*rest 2m

2 RFT:

25/20 Cal Bike

15 OHS (95/65)

*rest 2m

2 RFT:

25/20 cal bike

15 Box Step Overs

POST:

10m EMOM

10 ball slams – plank with remaining time

PVC/Foam Roll

Walk/Run 50 Calories

10 Push ups – 10 Pull Ups – 10 Air Squats – 10 GHD Sit Ups

WOD:

Round 1 – 3:00m AMRAP

10 Burpee over Bar (lateral)

5 Power Snatch (95/65)

rest 2 minutes

Round 2 – 3:00m AMRAP

10 Burpees over bar

5 OHS (115/85)

rest 2 minutes

Round 3 – 3:00m AMRAP

10 Burpees over bar

5 Power Cleans (135/95)

rest 2 minutes

Round 4 – 3:00m AMRAP

10 burpees over bar

5 back squats (155/115)

Round 5 – 3:00m AMRAP

10 burpees over bar

5 Dead Lift (185/135)

POST:

Sorinex Cart Fun

 

 

PVC/Foam Roll

4 Rounds:

Bear Crawl – down and back

5 KB RDL

5 KB Goblet Squats

Strength:

Back Squat – 6-6-6-6-5-5-5-3 (working up to 85-90% for the triple)

RDL – 3×8

Supinated Grip Bent Over Row – 3×8

Conditioning:

10 minute Row or Ride for total distance

PVC/Foam Roll

4 Rounds:

25/20 Cal Ski

10 Push Ups on DB (45/35)

10 Push Press w/ DB’s (45/35)

*rest 2m between Rounds

THEN

4 Rounds:

10 Wall Balls

5 T2B

15 Ab Mats

*Rest 2m between rounds

THEN

4 Rounds:

20/15 Cal Bike

15 KBS

*rest 1m between rounds