PVC
Foam Roll
4 rounds of:
10 cal bike
10 cal ski
5 push ups
10 air squats
Part 1:
8 Rounds for time:
8 RDL (135/105)
8 Body Rows
8 Box Step Overs
8 DB Snatches – both arms together
-rest 2 minutes-
Part 2:
4 Rounds for time
4 Dead Lifts (250/175)
4 C2B Pull Ups
4 Wall Walks
4 Man Makers (55/35)
-rest 2 minutes-
Part 3:
5 Rounds for time:
20 Cal Curve Run
15 Cal Bike
10 Cal Row
PVC
Foam Roll
3 Rounds:
15 cal bike
3 Wall Walks
40m AMRAP
5 Deck Snatches – 95/65
10 Push Ups
15 T2B
20 Cal Curve
30 KBS
40 AbMat Sit Ups
PVC
Foam Roll
3 Rounds –
10 wall ball shots
10 hand release push ups
10 box step ups (5 each leg)
1 – RDL
2 – Hang Clean
3 – High Pull
4 – Front squat
5 – Push Press
Deck Clean – 8×2 – working for a heavy double for the day – aim for 85-95% for your last double
12m AMRAP:
12 Calorie Ski Erg
12 Goblet Squats
12 SA KBS (6 per arm)
12 Step Back Lunges (6 per leg)
PVC/Foam Roll
5-4-3-2-1
Thrusters (45/35)
Pull Ups
15 Rounds
2 Deck Cleans – 155/115
6 C2B Pull Ups
12 Warrior Sit Ups
Rest 2 Minutes between WOD’s
3 x 500m Row
-1m rest interval between efforts
3 x 1000m Bike
-1m Rest Interval
3 x .2 mile Curve
-1m Rest interval
Warm Up:
PVC
Foam Roll
3 Rounds of
15 cal Bike
15 cal Curve
10 Wall Balls
10 Scorpions (5 each side) – that’s laying on your belly, arms stretched out like a cross, taking your opposite leg up and over as close to the opposite hand as possible, T-Spine mobility work.
Back Squat – 5×5 crossload w/ 2-3 warm up sets
RDL – 3×6 crossload w/ 1-2 warm up sets
7m AMRAP
7 KB Snatches per arm
7 burpees
7 goblet squats
7 step back lunges (ea leg)
PVC
Foam Roll
10-8-6-4-2
T2B
Push Up
Air Squat with Bands
For Time –
10-9-8-7-6-5-4-3-2-1 of:
Calorie Curve (or Bike)
Dead Lift (185/115)
Handstand Push Ups
– scale to strict press at a weight you can touch and go at least 5 times
6-45-90
PVC
Foam Roll
30 cal ride/curve/row
5 wall walks
15 air squats w/ bands around knees
3 rounds. 1 minute at each station, no rest between stations, 1 minute rest between rounds.
1 – Wall Ball Shots
2 – Sumo Dead Lift High Pull
3 – Box Jumps
4 – Push Press (75/55)
5 – Row for Cals
Score = total reps/cals across all stations
PVC
Foam Roll
3 Rounds of:
15 Cal Row
10 Green Band Good Mornings
15 banded pull aparts (Supinated Grip for set 1 & 3, pronate grip set 2)
50 Air Squats
10 burpees
40 Ab Mat Sit Ups
10 burpees
30 Step back lunges (alternating legs, 1R+1L = 2 reps, each lunge counts)
10 burpees
20 KBS
10 burpees
10 pull ups
10 burpees
20 Wall Ball Shots
10 burpees
30 Box Step Overs
10 burpees
40 Double Unders
10 burpees
50 cal bike (or curve)
PVC
Foam Roll
5-4-3-2-1
Thruster (45/35)
Pull Up (strict)
OHS – 6×4 – working to a heavy quad for the day
15m AMRAP:
15 Cal Curve
15 Cal Ski
15 ball slams
15 Ab Mat
15 push ups
PVC
Foam Roll
21-15-9
Ab Mat
Superman or GHD
DB Hammer Curls – 3×10 each Arm
SA DB Shoulder Press – 3×10 each arm
DB Lateral Raises – 3×10 super-set with DB load RDL’s – 3×10
Partner Up – you go I go for 20 minutes:
200m Run (30 calories on the curve if it’s wet)
500m Bike
250m Row
250m Ski
*continue cycling through until time is up, one partner works while the other partner rests
Bar GYM 