PVC
Foam Roll
10+1, 9+2, … , 9+2, 1+10 of:
KBS
Burpees
DB Bench Press – 3×10
DB Single Arm Standing Press – 3×8 each arm
DB Single Leg RDL – 3×8 each leg (hold one DB in each hand, focus on hips staying square to the ground, keep your toe pointed toward the ground…take your time, don’t rush)
3 RFT:
25 cal Curve run
15 Cal Bike
15 Cal Ski
50 sit up get ups
PVC
Foam Roll
5-4-3-2-1 of:
TGU’s (keep it light and fluid)
Spiderman push ups – R/L = 1
Load (95/65)
5 Bar Over Burpees (BOB)
10 Thrusters
5 BOB
15 Hang Snatch
5 BOB
20 push press
5 BOB
25 hang cleans
5 BOB
30 dead lift
5 BOB
35 Ab Mat Sit Ups
5 BOB
40 Dbl unders
5 BOB
50 cal bike (or curve or row)
5 BOB
DONE.
PVC
Foam Roll
10+1, 9+2……..2+9, 1+10 of:
Goblet Squat
Pull Up
Snatch Bar Complex
Deck Snatch – 8×2 working to a heavy double for the day – aim for 95%
Dips – 3×10-12 … add weight if necessary
Tabata x2
1 – Alternate between box step ups (jumps) and Air Squats
2 – Alternate between Push Ups and Flutter kicks
PVC
FOAM roll
EMOM 10m:
1- 10 push ups
2- 10 body rows
E2MOM complete 1 round. Try to be unbroken:
1 power clean
1 front squat
1 push press
1 back Squat
1 behind neck push press
*Start at 95lbs, add 10lbs until you hit 135, then climb back down the ladder hitting the top (135) twice
*Ladies go 65 to 105
5×25 calorie efforts on the curve
There’s some talk of a pool workout tomorrow. If you want some ideas to take to the pool, here are a few:
Set a clock of some kind, TABATA is a good idea. :30 seconds on :30 seconds off works as well.
Tread water…
Set a clock for 5-10 minutes and tread water, or run across the deep end back and forth. Keep your feet off the ground and your hands off the sides, to make this tougher you can put your hands above your head (out of the water) for some of the time.
LAPS –
Set a clock or use a partner. Swim a lap (down and back) on the minute (or on the 90 seconds) every minute for 15-20 minutes. If you have partners, one can swim while one rests.
If you have teams, you can put together a WOD using a kettle bell or body weight movement (push up/air squat/lunge) where one person swims, one person executes a movement and one person rests.
IN and OUT:
One of my favorites in the pool is to combine a swim or tread session with a quick out of the pool movement. So, work horizontal across the pool, swim or tread, when you reach the wall jump out of the pool and do 5 push ups, then back in and across to the other side where you get out and do 5 air squats or 5 sit ups, etc. Keep the out of the pool movement quick, so the challenge is more in the pool and the effort it takes to get out.
PVC
Foam Roll
Sled Drives – down and back the parking lot 4x each
Back Squat 5×5 cross load at 75%-ish (2-3 warm up sets)
RDL – barbell load (light) 3×6 cross load (1-2 warm up sets)
7m AMRAP
7 KB Snatches (ea arm)
7 burpees
7 goblet squats
7 step back lunges (ea leg)
50 ab wheel pike tucks (pronate, push up position)
PVC
Foam Roll
5-4-3-2-1 of…
Lateral lunges (45/35)
Body Rows
CLEAN BAR COMPLEX:
1 – RDL
2 – Pocket Clean
3 – Front Squat
4 – Strict Press
5 – Good Mornings
Deck Clean – 5-4-4-3-3-2-2
Working toward a heavy double, sets should look something like this:
5 @ 55-60%
4 @ 65%
4 @ 75%
3 @ 80%
3 @ 85%
2 @ 90%
2 @ 95%
1 mile run on the CURVE
OR
5K Bike
OR
3K Row
PVC
Foam Roll
10-8-6-4-2
Burpee
Goblet Squat
40m AMRAP
5 Deck Cleans (185/135) – these should be heavy, close to 70-75% of your 1RM
10 Push Ups
15 Cal Bike Ride
20 Cal Curve Run (or 200m outside)
25 Air Squats
30 Ab Mat Sit Ups
Flutter kick tabata
PVC
Foam Roll
10m EMOM –
10 KBS + 5 box jumps (or step ups)
Dead Lift –
5-5-3-3-2-2 – working up to a heavy double for the day, up to 90-95% of dead lift 1RM
Supinated Grip Bent Over Row –
3×8
20m EMOM –
1 – 12 box step overs
2 – 15 cal curve
3 – 12 cal bike
4 – 10 pull ups
5 – 3 wall walks
PVC
Foam Roll
5-4-3-2-1
Thruster (45/35)
Pull Up
OHS (45/35
OHS – 6×4 – working up to a heavy quad for the day. Aim for 85-90% and build your sets from that target
15m AMRAP
15 cal Curve
15 cal SKIR
15 ball slams
15 T2B
Bar GYM 