Category: Uncategorized

Warm Up:

PVC

Foam roll

10-8-6-4-2

Push up

Ab mat

PVC OHS

WOD:

4 RFT:

5 dead lifts (225/165)

10 dips

15 wall ball shots

20 Cal bike (or row)

Finisher:

100 ab mat sit ups

STRETCH!

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Pull Up/Push Up/Ab Mat

WOD:

Partner Up divide up the work however you want, everyone runs:

400m RUN – both partners run

100 pull ups

100 push ups

100 air squats

100 KBS

400m RUN – both partners run

50 pull ups

50 push ups

50 air squats

50 KBS

400m RUN – both partners run

 

Warm Up:

PVC/Foam Roll

5m Handstand Practice

Workout:

1k Row for time

*rest to mostly complete recovery

1K Ski for Time

*rest to mostly complete recovery

2K Bike for Time

*rest to mostly complete recovery

.25 Curve Run for Time

REST and then:

25 Hip Ups

50 Ab Mat Sit Ups

3m Hollow holds, 30s on 30s off

Warm Up:

PVC/Foam Roll

Row 150m

10 RDL (45/35)

10 Front Squats (45/35)

Row 150m

10 Thrusters (45/35)

10 Strict Press (45/25)

Clean Bar Complex:

1 – RDL

2 – High Pull

3 – Pocket Clean

4 – Front Squat

5 – Strict Press

STRENGTH:

20m running clock – work to find a heavy SINGLE on DECK CLEANS for the day

*Set your own rep scheme, you’re trying to max out here.

WOD:

3 Rounds For Time:

25 Cal Bike

10 Pull Up + T2B (one pull up + one TTB = 1 Rep)

POST:

Sorinex Roll outs/Stretch

Warm Up:

PVC

Foam Roll

2 Rounds:

15 Calorie Bike

10 Push Ups

10 PVC OHS

WOD:

30m AMRAP

5 Deck Snatch (95/65)

10 Push Ups

15 T2B

20 Cal Curve

30 KBS

40 Ab Mat Sit Ups

Post:

STRETCH

 

Warm Up:

PVC

Foam Roll

400m Run

21-15-9 – Air Squat/Red Banded Pull Aparts

Workout:

Partner You Go I Go for 36 total minutes:

200m run

500m Bike

250m Row

250m Ski

Finisher:

Burpee Box Jump finisher – groups of 4 is ideal – we’ll do this one together. 5 total minutes.

Warm Up:

PVC

Foam Roll

21-15-9

Ab Mat

Push Up

WOD:

5 RFT:

10 Body Rows

10 Standing press (strict) – load appropriate

20 KBS

20 Ball Slams

Technique Time:

5 minute handstand holds – partner up – 30 seconds at a time

Finisher:

Tabata Flutter Kicks

Warm Up:

PVC

Foam Roll

3 Rounds of:

10 Cal Bike

15 KBS

10 Air Squats

WOD:

40m EMOM Circuit

1 – 15 Cal Curve Run

2 – 3 man makers (55/35)

3 – 12 Cal Bike

4 – 12 Box Step Overs

5 – 4 TGU’s (2 per arm)

6 – 200m/150m Row

7 – 10 Pull Ups

8 – 10 OHS (95/65)

Warm Up:

PVC

Foam Roll

W/ a Wall Ball execute:

Run .1 on curve

10 Ball RDL’s

10 Ball Thrusters

Run .1 on curve

10 ball front squats

10 ball burpees

Strength:

20m Front Squats – take 20m to find a heavy double for the day – you control your own rep scheme

WOD:

3 Rounds for Time:

10 C&J (115-135/65-95)

400m RUN (.2 on the CURVE)

Finisher:

50 Sit Up Get Ups (45/35)

Warm Up:

PVC/Foam Roll

5-4-3-2-1

Pull Up

Push Up

Ab Mat sit up

WOD:

5 Deck Cleans (135/95)

20 Box Step Overs

10 C2B Pull Ups

20 Box Step Overs

15 Back Squats (135/95)

20 Box Step Overs

20 Cal Curve Run

20 Box Step Overs

15 Dead Lifts (135/95)

20 Box Step Overs

10 Bar over burpees

20 Box Step Overs

5 Deck Cleans (135/95)

Finisher:

6-45-90