Category: Uncategorized

Warm Up:

PVC

Foam Roll

10-8-6-4-2

KBS

Goblet Squats

WOD:

3 Rounds for time

25 Cal Curve Run

15 Ball Slams

10 Box Step Overs

3 Wall Walks

REST 2 MINUTES

3 Roundss for time:

20 Cal Bike

10 Burpees

3 Man Makers (55/35)

Warm Up:

PVC

Foam Roll

21-15-9

PVC OHS

Push Ups

KBS

WOD:

2K Row For Time

then – 50 OHS (95/65)

*every time you take a break from the squats, perform 1 round of:

5 burpees

10 Pull Ups

15 Ab Mat Sit Ups

Finisher:

4-way PLANK – 30s on, 30s off, go through the following 2x:

1 – push up position

2 – elbows/forearms

3 – Right side, resting on forearm or palm

4 – left side, resting on forearm or palm

Warm Up:

PVC

Foam Roll

21-15-9

Ab Mat

Push Up

5 Rounds, not for time, work for smooth solid movements.

10 Dips

10 Pull Ups

20 Step Back Lunges (10 ea side)

20 Warrior Sit Ups

Finisher 1:

Partner Wall Sits – 5 total minutes

Finisher 2:

Tabata Flutter Kicks – 1 round

Warm Up:

PVC

Foam Roll

3 Rounds of:

10 banded pull Aparts

6 inchworm walk out and back

3 wall walks

WOD:

40m EMOM

1 – 15 Cal Curve

2 – 5 DB Squat Clean Thrusters (55/35)

3 – 12 Cal Bike

4 – 12 Ball Slams

5 – 200m/150m Row

6 – 10 Landmine Thrusters

7 – 12 Wall Ball Shots

8 – 16 SA KBS (8 per arm)

DONE.

Warm Up:

PVC

Foam Roll

Ski 15 Cals

10 Snatch Grip RDL (45/35)

10 Snatch Balance (45/35)

Ski 15 cals

10 Push Press (45/35)

10 OHS (45/35)

Strength:

20m to find a heavy SNATCH single for the day – you control your rep structure

WOD:

5 Rounds for Time

5 Burpees

10 T2B

15 Box Jumps

Warm Up:

PVC

Foam Roll

10m EMOM

10 KBS + 5 Goblet Squats

WOD:

30m EMOM –

ODD: 15 Cql Curve Run (12 Cal Bike)

EVEN: Rotate through:

1 – 15 Push Ups

2 – 12 Pull Ups

3 – 10 Body Rows w/ 1s pause at the top

POST:

6-45-90

Warm Up:

PVC

Foam roll

10-8-6-4-2

Cal Bike

KBS

WOD:

25m EMOM:

1 – 15 Cal Curve Run

2 – 10 Dead Lifts (135/105)

3 – 5 Squat Cleans (135/105)

4 – 10 bar over burpees

5 – 15 Ball Slams

Finisher:

4m Ab Mat Finisher Test – max reps in 4 minutes

 

Warm Up:

PVC

Foam Roll

Dynamic Warm Up

WOD:

For Time:

21-15-9

Cal Ski Erg

Box Step Overs

– rest 3 minutes –

For Time:

21-15-9

Cal Curve

OHS (95/65)

– rest 3 minutes –

21-15-9

Cal Bike

T2B

DONE.

Finisher:

50 Floor Wipers – 95/65

Warm Up:

PVC

Foam Roll

3 Rounds:

15 Cal Bike

10 Banded Pull aparts

10 blue banded air squats w/ plate (35/25)

Strength:

Back Squat – 20m to determine a heavy double for the day – you control your rep scheme

WOD:

3 RFT –

400m RUN (.25 on the Curve)

21 KBS

21 Ab Mat Sit Ups

21 Push Ups

STRETCH!

 

 

Warm Up:

PVC

Foam Roll

3 Rounds –

15 Cal Curve

10 KBS

10 Push Ups

WOD:

15m EMOM:

1 – Deck Snatch + Hang Snatch (load Appropriately – 55-70%)

2 – 10 burpees

15m EMOM:

1 – 40 dbl unders (80 singles)

2 – Deck Snatch + 2 OHS (same load – adjust as needed)

Post:

50 Sit Up Get Ups