Category: Uncategorized

Warm Up:

PVC/Foam Roll

3 rounds:

10 cal bike

10 push ups

10 KBS

WOD:

20m EMOM –

Even Minute: 1 couplet – power clean+front squat+push press+ back Squat+OHS (95/65)

Odd Minute: 40 dbl unders (80 singles)

Finisher:

50 Sit up/Get ups (45/35)

Warm Up:

PVC

Foam Roll

3 Rounds:

10 PVC OHS

10 Step Back Lunges

10 Scorpion (5 each way)

Snatch Bar Complex:

1. RDL
2. High Pull
3. Pocket
4. Snatch Balance
5. OHS

Strength:

2-Position Snatch – 8×2 (Deck + Hang = 1 Rep, try to hang on to the bar for every rep)

• Build to a heavy double for the day – 85-90%

Conditioning:

Choose 1:

A) Curve Mile

B) Ride 4K

C) Ski 2K

D) Row 2K

Warm Up:

PVC

Foam Roll

10-8-6-4-2

T2B

Push Up

Banded Air Squats

 

WOD:

For Time:

100 Thrusters (135/95)

*5 burpees at the beginning of every minute – everyone starts with burpees

Conditioning:

Partner Curve mile – switch off at intervals of your choice, fastest mile wins

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Pull up

Push Up

Air Squat

WOD:

Buy In: 2K Row

30m AMRAP:

20 KBS

10 Wall Balls

10 Ball Slams

10 Pull Ups

4 TGU’s (2 each arm)

Every 5 minutes, ride 300m or ski 150m, alternate every round.

Warm Up:

PVC

Foam Roll

3 Rounds:

10 Kipping swings – use for practice kipping pull ups or T2B

10 banded air squats

10 cal ski erg

Strength:

Back Squat – 5×5 w/ 2-3 warm up sets – crossload, try to add weight from last week

Dips – 3×10-12 – add weight if you want

Conditioning:

7m AMRAP w/ Dumb bell load of 55/35

7 RDL’s

7 push ups with hands on DB’s

7 Hang Cleans – both hands at once

7 Burpees

Finisher:

6-45-90

Warm Up:

PVC

Foam Roll

4 rounds of:

10 cal bike

10 cal ski

5 push ups

10 air squats

WOD:

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

Warm Up:

PVC

Foam Roll

3 Rounds:

15 cal bike

3 Wall Walks

WOD:

40m AMRAP

5 Deck Snatches – 95/65

10 Push Ups

15 T2B

20 Cal Curve

30 KBS

40 AbMat Sit Ups

Warm Up:

PVC

Foam Roll

3 Rounds –

10 wall ball shots

10 hand release push ups

10 box step ups (5 each leg)

Clean Bar Complex:

1 – RDL

2 – Hang Clean

3 – High Pull

4 – Front squat

5 – Push Press

Strength:

Deck Clean – 8×2 – working for a heavy double for the day – aim for 85-95% for your last double

WOD:

12m AMRAP:

12 Calorie Ski Erg

12 Goblet Squats

12 SA KBS (6 per arm)

12 Step Back Lunges (6 per leg)

Warm Up:

PVC/Foam Roll

5-4-3-2-1

Thrusters (45/35)

Pull Ups

WOD 1:

15 Rounds

2 Deck Cleans – 155/115

6 C2B Pull Ups

12 Warrior Sit Ups

Rest 2 Minutes between WOD’s

WOD 2:

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.

 

Strength:

Back Squat – 5×5 crossload w/ 2-3 warm up sets

RDL – 3×6 crossload w/ 1-2 warm up sets

WOD:

7m AMRAP

7 KB Snatches per arm

7 burpees

7 goblet squats

7 step back lunges (ea leg)