PVC
Foam Roll
5-4-3-2-1 of:
Goblet Squat
Burpee
Snatch Bar Complex:
2-position Snatch – 8×2 working up to a heavy set, should top out around 90-95% of Snatch 1RM
E2MOM for 20m (that’s every 2 minutes on the minute)
15 Cal Curve + 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)
*we can start in waves, every 30s if there are space considerations.
PVC
Foam Roll
10-8-6-4-2
KBS
T2B
Teams of 3:
Partner A rides 500m
Partner B works
Partner C rests
*everyone starts on the bike for the round 1, in order. That means 2 people will rest during “Partner A”s first ride.
While your partner is riding, perform:
Round 1: Dead Hang hold (pull up bar)
Round 2: Back Squat (45/35)
Round 3: Handstand Holds
Round 4: Box Ste Ups
Round 5: Mountain Climbers
Round 6: SA KB Snatches – alternate every rep
Round 7: pistols – alternate every rep
Round 8: push up variety holds – bottom/half way/top
PVC
Foam Roll
4-way banded walk with squats
Wall Ball Shots – 10m – start at 2, go up by 2’s
Ball Slams – 10m – start at 10, go up by 1
18m AMRAP
2 bar muscle ups (4 C2B)
4 Deck Cleans (185/135)
300m Row
PVC
Foam Roll
5-4-3-2-1 of:
Pull Up
Push Up
Ab Mat
Clean Bar Complex:
2-Position Cleans – 8×2 work up to about 90% of your CLEAN 1 RM.
5 Rounds for time:
400m Run
15 OHS (115/75)
5 C2B Pull Ups
25 Ab Wheel Roll Outs
PVC
Foam Roll
10m EMOM – 10kbs/5 goblet squats
For Time:
100 back squats – 135/105
Every time you take a break from squats – do one round of:
5 pull ups
10 push ups
15 Ab Mat Sit Ups
Pick One:
A) 2K Row
B) 2K Ski
C) 4K Bike
D) 8 minute timed run on the Curve
PVC
Foam Roll
1 – 10 burpees
2 – 5 DB Squat Clean Thrusters
3 – 12 Cal Bike
4 – 12 TTB
5 – 10 deck cleans – 95/65
6 – 200m/150m Row
7 – 15 Cal Curve Run
8 – Wall Sits – 30s (like old school punishment, shoulders and low back pressed against the wall, knees bents at 90 degrees, static sit for 30 seconds)
PVC
Foam Roll
DB Standing Press – 5×5 crossload (2-3 warm up sets)
Body Row w/ feet on box – 5×10
Bench Press – 5×5 crossload (2-3 warm up sets)
Pull Up – Strict – max effort
5 rounds – 1 minute rest between rounds
200m bike sprint
7 burpees
5 box jumps (30/24)
PVC
Foam Roll
2001m Row
11 Box Jumps (30/24)
11 Thrusters (135/95)
11 C2B Pull Ups
11 Power Cleans (170/115)
11 Handstand Push Ups (push press if you don’t have a handstand push up)
11 KB Swings (heavy bells)
11 T2B
11 Dead Lifts (170/115)
11 Push Jerks (115/85)
2001m Bike
PVC
Foam Roll
5-4-3-2-1
Thruster (45/35)
OHS (45/35)
OHS – 6×3 – work up to a heavy triple for the day
15m AMRAP
15 Cal Curve Run
15 Cal Ski Erg
15 ball slams
15 push ups
Tabata Flutter kicks
PVC
Foam Roll
4-way banded walks with squats
3-Rounds of:
2-wall walks
7 OHS (45/35)
7 RDL (45/35)
Back Squat – 5×5 crossload w/ 2-3 warm up sets
Land Mine Rotation Dead Lift – 3×6 (3 each way)
3 Rounds – score is total T2B
Ski 250m
Run 25 cals on the curve
Bike 15 cals
Max Effort Toes 2 Bar
Bar GYM 