PVC/Foam Roll

10M EMOM –

Even Minute – 15 Cal Curve Run (sub Bike or row)

Odd Minute – 10 HR Push Ups

5 Rounds – Not For Time

10 DB Bench Press

10 RDL w/ Barbell (Smooth and Strong – under control)

15 Ball Slams

30 Warrior Sit Ups

POST:

STRETCH

 

PVC/Foam Roll

3×10

Cal Ski

Air Squats

Banded Pull Aparts

WOD:

9-15-21

Warrior Sit Ups

Pull Ups

-rest 2m-

9-15-21

Back Squats (95/65) – you can take from the rack

Burpees

-rest 2m-

9-15-21

Cal Curve

Heavy Swings

POST:

100 Ab Mat Sit Ups

 

PVC/Foam Roll

Spiderman Lunges – Hip/Ankle Mobility

Slam Ball Overhead Extension

BARBELL CLEAN COMPLEX:

RDL – High Pull – Pocket Clean – Front Squat – Behind Neck Press

STRENGTH:

Deck Clean –

8×2 – working to a heavy DOUBLE for the day

DB Push Press –

3×8-10

DB load SL RDL – 

3×6 each leg

Conditioning:

10m on an ERG (bike, Ski or row) – total distance is the measure

PVC/Foam Roll

10-8-6-4-2

Kipping Swings

Good Mornings (45/35)

RDL (45/35)

40m EMOM

1 – 15 Cal Curve Run

2 – 8 DB Squat Clean Thrusters (55/35)

3 – 12 Cal Bike

4 – 10 Pull Ups

5 – 12 Box Step Overs

6 – 15 Cal Row

7 – 15 G2OH (35/25)

8 – 15 Cal Ski

PVC/Foam Roll

Hip Flexion (on plyo box)

Elevated Pigeon

Ankle Mobility

WOD:

Teams of Three:

12m for each implement – 36 total minutes:1 – 15 Cal Ski

1a – Ball Slams

2 – 15 Cal Bike

2b – SA KBS – switch every 5 swings

3 – 15 Cal Row

3b – Box Step Overs

POST:

3×10

T2B

Sorinex Roll Outs

PVC/Foam Roll

3 Rounds:

10 Banded Pull Aparts

10 Body Rows

10 Step Back Lunges (5 each leg)

5 Rounds – NOT FOR TIME:

10 OHS (95/65)

20 Calorie Ski

10 Dips

20 Ball Slams

POST:

25 T2B

25 Sorinex Hamstring Curls

*break up reps however you want

 

PVC/Foam Roll

3 Rounds – 

15 Cal Bike

10 HR Push Ups

10 Green Band Good Mornings

WOD:

FOR TIME –

30 C&J (135/115/95/75)*

*Every minute 5 burpees over the bar – start with 5 burpees

Rest to near full recovery…

PARTNER UP!

4 Rounds – PARTNER A runs 400m while Partner B works

Round 1:

400m Run – Sled Drives

Round 2:

400m Run – Farmer’s Walk

Round 3:

400m Run – Sled Drives

Round 4:

400m Run – Farmer’s Walk

PVC/Foam Roll

Lacrosse Ball Thoracic Spine

Elevated Pigeon

STRENGTH:

Trap Bar or Straight Bar Dead Lifts

6-6-5-5-3-3 – working up to a heavy triple for the day*

*should be GREATER THAN or EQUAL to CLEAN 1rm

Strict Pull Ups – 3x – MAX REPS – Full recovery btwn sets

Conditioning:

10m BIKE/ROW/SKI/CURVE (choose one) for total calories

POST:

NECK/Low Back/Plantar mobilization

PVC/Foam Roll

Ankle Flexion

Wall Squat Hip Drill

Partner WOD:

Chipper – share the work

2K row

100 SA KB Snatches (50 per arm/100 total)

100 Ball Slams

3k Bike Ride

100 Wall Ball Shots

100 Goblet Squats

1K Ski

POST:

Do the Splits

PVC/Foam Roll

Shoulder Reset (w/ bands)

Scap Release (Bring a lacrosse ball if you have one!)

Spiderman Lunge Hips and Ankles

WOD:

5 Rounds – 

200m Run

10 TGU’s (5 per arm @ 55/35)

5 Deck Rolls

POST:

3 Rounds:

10 Sit Up Get Ups (45/35)

10 Sorinex Hamstring curls