PVC
Foam Roll
4 way banded walks with squats
3 rounds:
5 burpees
7 OHS (45/35)
7 RDL (45/35)
Back squat – 5×5 cross load with warm up (2-3 sets)
3 rounds – score is total T2B
Ski 150M
Run 25cals on the curve
Bike 15 Cal’s
Max effort T2B
*Rest as needed between rounds, but don’t wait more than 2 minutes. As soon as you come off the bar that’s it. No more reps.
PVC
Foam Roll
3 Rounds:
10 Wall Ball Shots
5 Burpees
Clean Bar Complex:
2-Position Deck Clean – Deck + Hang – 8×2
working for a heavy double – target would be 85-90% of your 1RM
Pick One:
Run 1 Mile on Curve
Ride 4K
Row 2K
Ski 2K
PVC
Foam Roll
10-8-6-4-2
T-Pause push ups
Banded Squats
100 Ground 2 Overhead (95/65)
*every time you let go of the bar – 2 Rope Ascents
4 way sled drives (2 down/2 back)
PVC
Foam roll
4 way banded walk with squats
10+1, 9+2, ….. 2+9, 1+10 of:
Wall ball shots
Push ups
WOD:
3 RFT
500m row
21 KBS
12 pull ups
Rest 3 minutes then:
3 RFT
300m ski
10 burpees
30 ab may sit ups
Done.
PVC
Foam Roll
3 Rounds:
2 wall walks
10 OHS (45/35)
10 RDL (45/35)
4-way banded walks with squats
Back Squat
5×5 crossload with 2-3 warm up sets
Land Mine Thruster – 3×6
3 RFT
Row 250m
Bike 15 Cals
10 burpees
PVC/Foam Roll
3 rounds:
10 cal bike
10 push ups
10 KBS
20m EMOM –
Even Minute: 1 couplet – power clean+front squat+push press+ back Squat+OHS (95/65)
Odd Minute: 40 dbl unders (80 singles)
50 Sit up/Get ups (45/35)
PVC
Foam Roll
3 Rounds:
10 PVC OHS
10 Step Back Lunges
10 Scorpion (5 each way)
2-Position Snatch – 8×2 (Deck + Hang = 1 Rep, try to hang on to the bar for every rep)
Choose 1:
A) Curve Mile
B) Ride 4K
C) Ski 2K
D) Row 2K
PVC
Foam Roll
10-8-6-4-2
T2B
Push Up
Banded Air Squats
For Time:
100 Thrusters (135/95)
*5 burpees at the beginning of every minute – everyone starts with burpees
Partner Curve mile – switch off at intervals of your choice, fastest mile wins
PVC
Foam Roll
5-4-3-2-1
Pull up
Push Up
Air Squat
Buy In: 2K Row
30m AMRAP:
20 KBS
10 Wall Balls
10 Ball Slams
10 Pull Ups
4 TGU’s (2 each arm)
Every 5 minutes, ride 300m or ski 150m, alternate every round.
PVC
Foam Roll
3 Rounds:
10 Kipping swings – use for practice kipping pull ups or T2B
10 banded air squats
10 cal ski erg
Back Squat – 5×5 w/ 2-3 warm up sets – crossload, try to add weight from last week
Dips – 3×10-12 – add weight if you want
7m AMRAP w/ Dumb bell load of 55/35
7 RDL’s
7 push ups with hands on DB’s
7 Hang Cleans – both hands at once
7 Burpees
6-45-90
Bar GYM 