PVC/Foam Roll

Row 150m

10 RDL (45/35)

10 Push Press (45/35)

Row 150M

10 Front Squats

10 good Mornings (45/35 for both)

STRENGTH:

20m to find a front squat single

WOD:

3 RFT:

400m Run

10 OHS (95/65)

10 Push Ups

10 Pull Ups

 

PVC/Foam Roll

3 Rounds:

10 Cal Ski Erg

10 Cal Bike

Filthy 50 REMIX:

For Time, in order:

50 Box Step Overs

50 Pull Ups

50 Back Squat (45/35)

50 KBS 

50 Dbl Unders

50 Ab Mat

50 Push Press (45/35)

50 Cal Curve Run

POST:

Tabata Flutter Kicks

TEAMS OF 3 all Day:

Warm Up:

1M Curve Run

WOD – 30m AMRAP, person on ERG sets the tempo, 3rd person is on rest.

1 – Row 300/250

2 – Battle Rope Circuit

3  – Ride 600/500

4 – Wall Ball Shots

5 – Ski 250/200

6 – OHS (45/35)

POST:

3 Rounds –

10 T2B (Strict)

10 Sorinex Roll Outs

PVC/Foam Roll

21-15-9

Ski Erg – Air Squat

5 Rounds – Smooth and Strong:

10 DB Bench Press (appropriate load)

10 Thrusters (95/65)

20 Box Jumps

20 KBS

Post:

Tabata Goblet Squat Holds – hold in the bottom position

Tabata Flutter kicks

 

PVC/Foam Roll

10m EMOM:

8 KBS + 5 Goblet Squats

WOD – For Time:

50 Cal Bike

50 Ab Mat Sit Ups

40 Cal Bike

40 Push Ups

30 Cal Bike

30 G2OH (35/25 pound plates)

20 Cal Bike

20 T2B

10 Cal Bike

10 Burpees

20 Cal Row

20 Ball Slams

30 Cal Row

30 Wall Ball Shots

40 Cal Row

40 Mountain Climbers

50 Cal Row

50 Step Back Lunges (25 ea side)

PVC/Foam Roll

Bar Complex:

5 of each:

RDL – BACK SQUAT – Behind Neck Press – Squat Practice – Good Mornings (45/35)

3 Rounds – not for time – smooth and strong:

10 Back Sqauts – 50-65% of 1RM (warm up!)

10 Body Rows

3 Rounds – not for time – smooth and strong:

8 Strict Press – appropriate load

15 Calorie Ski Erg

WOD:

5 Rounds for time:

5 burpees

10 Sit Up Get Ups

15 Air Squats (use a wall ball as a target for your ass)

PVC/Foam Roll

21-15-9

Cal Bike

T-Pause Push Ups

WOD:

30m EMOM

1 – 10 OHS (95/65)

2 – 10 burpees Over Box

3 – 10 cal bike

4 – 10 SA DB Snatches (5 ea side) (45/25)

5 – 20 Cal Curve Run

Finisher:

21/9-15/15-9/21

T2B

Warrior Sit Ups

PVC/Foam Roll

3 Rounds –

10 Cal Bike

15 KBS

10 PVC OHS

40m EMOM:

1 – 15 Cal Curve Run

2 – 2 Man Makers (55/35)

3 – 12 Cal Bike

4 – 12 Box Step Overs

5 – 4 TGU’s (2 per side)

6 – 200/150m Row

7 – 10 pull ups

8 – 10 OHS

PVC/Foam Roll

21-15-9

Ab Mat

Push Up

WOD:

5 Rounds, not for time – strong and smooth!

10 Body Rows

10 Strict Press (appropriate load)

20 KBS

20 Ball Slams

Partner Hand Stand Hold – 5 total minutes each

Tabata Flutter Kicks

PVC/Foam Roll

2 Rounds –

5 Pull Ups – 10 Push Ups – 15 Air Squats

WOD:

Teams of 3 – 30m AMRAP:

1 – Row 300/250

A – Ground 2 Overhead (35/25)

2 – Bike 600/500

B – Ball Slams

3 – Ski 250/200

C – Box Step Overs

*3rd person rests, person on the Concept 2 sets the pace

POST:

3 Rounds:

15 T2B

10 Sorinex Roll Outs