PVC
Foam Roll
21-15-9
Ab Mat
Push Up
5 Rounds:
10 Body Rows
10 Strict Press (appropriate load)
20 KBS
20 Ball Slams
Partner Hand Stand Practice – you go I go 0:30s intervals – 5 total minutes per person
Flutter Kick Tabata
PVC
Foam Roll
40m EMOM (5 Rounds total)
1 – 15 cal curve run
2 – 3 man makers (55/35)
3 – 12 cal bike
4 – 12 box step overs
5 – 5 SA KB Snatches per arm
6 – 200/150m ROW
7 – 12 T2B
8 – 10 OHS (95/65)
PVC
Foam Roll
5-4-3-2-1
Pull Up
Push Up
Ab Mat sit up
21-15-9
Dead Lift (135/95)
Bar over Burpees
rest 2 minutes then
21-15-9
Curve Cals
Back Squat (95/65)
DONE.
PVC
Foam roll
10-8-6-4-2
Banded squats
Hang cleans – 45/35
1 dip + 1 deck clean (95/65)
2 dips + 2 deck cleans
3 dips + 3 deck cleans
All the way up to 20 reps of each
Partner sled drives – down and back. 4 passes (2 each way each person)
PVC
Foam Roll
3 Rounds of:
10 OHS (45/35)
10 RDL (45/35)
2 Wall Walks
Back Squat – 5×5 w/ 2-3 warm up sets – shoot for 5-10lbs more than last week
Land Mine Thruster – 3×6
3 Rounds for Time
Row 250m
Run 25 cals
Bike 15 cals
10 burpees
Sorinex Pike – 20 reps
Sorinex Glute/ham raises – 20 reps
PVC
Foam Roll
21-15-9
Air Squat – push up – double under
Standing Press – 10-8-8-6-6-4 – add weight for each set
Body Rows – 3×10
21-15-9
SA DB Snatches – each arm – 55/35
Cal bike
Flutter Kick Tabata
PVC
Foam Roll
10-8-6-4-2 of:
Banded Pull Aparts (little red bands) – alternate between supinated and pronated grips (by set)
Banded Squats – BLUE Bands around knees
20 dead lifts – 250/185
20 KBS – 53/35
20 OHS – 95/65
20 Burpees
20 Pull Ups
20 Box Jumps
20 DB Squat Clean – 55/35
PVC
Foam Roll
10+1, 9+2 ……… 2+9, 1+10 of:
PVC OHS
Pull Up
Deck Clean Complex:
Deck Clean – 8×2 working to a heavy double for the day (should be 95%-ish)
6 x 300m Bike Sprints – full recovery between
PVC
Foam roll
50 Turkish get ups – for time
5 RFT –
200m run
21 KBS
15 warrior sit ups
9 T2B
Done.
PVC
Foam Roll
3 rounds, warm up tempo
150m Ski Erg
10 T2B
15 Air Squats (use the blue bands for your squats, take your time)
Back Squat – 5×5 cross load – 2-3 warm up sets – try to do 5-10lbs more than you did last week.
Body Rows – 3×10
7m AMRAP:
DB load – 35/20 is the RX
7 power cleans – dumbell load (touch the ground every time)
7 push ups with your hands on the dumbells (perfect push up style)
3 Man Makers (that’s push up row right, row left, jump to power clean thruster = 1)
7 Sit up get ups – DB in each hand.
6-45-90 (15s of each, 15s rest, 4 minutes total)
Bar GYM 