PVC/Foam Roll
2 Rounds:
10 KBS
5 Goblet Squats
2 Wall Walks
5 Pull Ups
10 Good Mornings (45/35)
STRENGTH:
Dead Lift –
Step 1: 3-5 warm up sets, get to about 80% of 1 RM
Step 2: 5×3 @ 80% – E2MOM
WOD:
With Partner – you go I go:
10-15-20-25-30-25-20-15-10 Cal Curve Run
PVC/Foam Roll
-
15 Cal Bike
-
15 Cal Row
-
15 Cal Ski
-
15 Cal Bike
-
15 Cal Row
-
15 Cal Ski
-
15 Cal Bike
-
15 Cal Row
-
15 Cal Ski
-
15 Cal Bike
-
15 Cal Row
-
15 Cal Row
POST:
- Med Ball Catch Tabata
- Med Ball Pass Tabata
PVC/Foam Roll
10 banded air squats
10 banded pull aparts
10 pull ups
10 push ups
20 Warrior Sit Ups
WOD:
6 Rounds for time:
30 Cal Bike
Sled Drive Down and back
-rest 3 minutes then –
4 Rounds for time:
15 Cal Row
15 T2B
PVC/Foam Roll
10+1, 9+2, ….. 2+9, 1+10 of:
Pull Ups
Squat Practice w/ PVC –
that’s descend in back squat position, push up to overhead while in your squat, stand up in OHS position.
5 Rounds:
10 Dips
10 Ring T2B
20 Cal Curve
20 G2OH (35/25) Plate
WOD:
7m AMRAP
7 burpees
7 pull ups
7 air squats
7 Warrior Sit Ups
PVC/Foam Roll
10-8-6-4-2
Push up
Sorinex Tucks
WOD:
Set the clock for 36 minutes, do the following EMOM:
Minute 1: 25 Calorie Curve Run
Minute 2: 200/150m Row
Minute 3: 10 push ups + 10 G2OH (35/25 plates)
Minute 4: REST
PVC/Foam Roll
16m EMOM:
Even Minute: 5 RDL’s + 5 Back Squats (45/35)
Odd Minutes: 10 Calorie Bike
Strength:
Back Squat – 8-8-6-6-4-4-2 (working to an 85-90% double)
WOD:
8m AMRAP
300/250m Row
8 burpees over bar (lateral)(
6 Thrusters (96/65)
PVC/Foam Roll
48m Partner EMOM:
16m interval #1:
A: 10 / 12 / 14 / 16 / 14 / 12 / 10 Calorie Bike
B: 10 /12 / 14 / 16 / 14 / 12 / 10 Wall Ball Shot
16m Interval #2:
A: 10 – 15 – 20 – 25 – 20 – 15 – 10 Calorie Row
B: 10 – 12 – 14 – 16 – 14 – 12 – 10 Push Ups
16m Interval #3:
A: 10 – 12 – 14 – 16 – 14 – 12 – 10 Cal Ski
B: 10 – 12 – 14 – 16 – 14 – 12 – 10 OHS (45/35)
PVC/Foam Roll
10+2, 8+4 … 4+8, 2+10
KBS
Goblet Squats
3 RFT:
25 Cal Curve Run
15 Ball Slams
10 Box Step Overs
2 Wall Walks
after the 3 Rounds, rest 3m then:
3 RFT:
20 Cal Bike
8 Burpees
10 T2B/T2Rings
PVC/Foam Roll
21-15-9
Cal Bike
Ball Drops (over the shoulder)
5 Rounds, Not for Time:
10 Dips
10 Pull Ups
20 Step Back Lunges (10 each side)
20 Med Ball Leg lifts
POST:
5 Rounds –
1m on
:30s off
WALL SITS
Post/POST:
Tabata Burpee Rolls/Get ups
PVC/Foam Roll
3 Rounds:
10 Cal Bike
10 KBS
10 Air Squats
WOD:
40m EMOM:
1 – 15 Cal Curve
2 – 5 Squat Clean Thruster (45/25)
3 – 12 Cal Bike
4 – 12 T2B
5 – 12 Wall Ball Shots
6 – 200/150m Row
7 – 15/10 Push Ups
8 – 16 SA KBS (8 per arm)
Bar GYM 