PVC
Foam Roll
400m Run
21-15-9 – Air Squat/Red Banded Pull Aparts
Partner You Go I Go for 36 total minutes:
200m run
500m Bike
250m Row
250m Ski
Burpee Box Jump finisher – groups of 4 is ideal – we’ll do this one together. 5 total minutes.
PVC
Foam Roll
21-15-9
Ab Mat
Push Up
5 RFT:
10 Body Rows
10 Standing press (strict) – load appropriate
20 KBS
20 Ball Slams
5 minute handstand holds – partner up – 30 seconds at a time
Tabata Flutter Kicks
PVC
Foam Roll
3 Rounds of:
10 Cal Bike
15 KBS
10 Air Squats
40m EMOM Circuit
1 – 15 Cal Curve Run
2 – 3 man makers (55/35)
3 – 12 Cal Bike
4 – 12 Box Step Overs
5 – 4 TGU’s (2 per arm)
6 – 200m/150m Row
7 – 10 Pull Ups
8 – 10 OHS (95/65)
PVC
Foam Roll
W/ a Wall Ball execute:
Run .1 on curve
10 Ball RDL’s
10 Ball Thrusters
Run .1 on curve
10 ball front squats
10 ball burpees
20m Front Squats – take 20m to find a heavy double for the day – you control your own rep scheme
3 Rounds for Time:
10 C&J (115-135/65-95)
400m RUN (.2 on the CURVE)
50 Sit Up Get Ups (45/35)
PVC/Foam Roll
5-4-3-2-1
Pull Up
Push Up
Ab Mat sit up
5 Deck Cleans (135/95)
20 Box Step Overs
10 C2B Pull Ups
20 Box Step Overs
15 Back Squats (135/95)
20 Box Step Overs
20 Cal Curve Run
20 Box Step Overs
15 Dead Lifts (135/95)
20 Box Step Overs
10 Bar over burpees
20 Box Step Overs
5 Deck Cleans (135/95)
6-45-90
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
Bar GYM 