Category: Uncategorized

Warm Up:

PVC

Foam Roll

21-15-9

Ab Mat

Push Up

WOD:

5 RFT:

10 Body Rows

10 Standing press (strict) – load appropriate

20 KBS

20 Ball Slams

Technique Time:

5 minute handstand holds – partner up – 30 seconds at a time

Finisher:

Tabata Flutter Kicks

Warm Up:

PVC

Foam Roll

3 Rounds of:

10 Cal Bike

15 KBS

10 Air Squats

WOD:

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)

Warm Up:

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

Strength:

20m Front Squats – take 20m to find a heavy double for the day – you control your own rep scheme

WOD:

3 Rounds for Time:

10 C&J (115-135/65-95)

400m RUN (.2 on the CURVE)

Finisher:

50 Sit Up Get Ups (45/35)

Warm Up:

PVC/Foam Roll

5-4-3-2-1

Pull Up

Push Up

Ab Mat sit up

WOD:

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)

Finisher:

6-45-90

 

Warm up:

PVC

Foam Roll

4 way banded walks with squats

3 rounds:

5 burpees

7 OHS (45/35)

7 RDL (45/35)

Strength:

Back squat – 5×5 cross load with warm up (2-3 sets)

WOD:

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.

Warm Up:

PVC

Foam Roll

3 Rounds:

10 Wall Ball Shots

5 Burpees

Clean Bar Complex:

1. RDL
2. High Pull
3. Pocket Clean
4. Front Squat
5. Push Press

2-Position Deck Clean – Deck + Hang – 8×2

working for a heavy double – target would be 85-90% of your 1RM

Conditioning

Pick One:

Run 1 Mile on Curve

Ride 4K

Row 2K

Ski 2K

 

Warm Up:

PVC

Foam Roll

10-8-6-4-2

T-Pause push ups

Banded Squats

For Time:

100 Ground 2 Overhead (95/65)

*every time you let go of the bar – 2 Rope Ascents

Finisher:

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.

Warm Up:

PVC

Foam Roll

3 Rounds:

2 wall walks

10 OHS (45/35)

10 RDL (45/35)

4-way banded walks with squats

Strength:

Back Squat

5×5 crossload with 2-3 warm up sets

Land Mine Thruster – 3×6

Conditioning:

3 RFT

Row 250m

Bike 15 Cals

10 burpees

 

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)