PVC/Foam Roll
2 Rounds:
15 Cal Bike
10 RDL – 5 Pocket Cleans – 5 OHS – 5 T-pause Push Ups (45/35)
Strength:
Deck Cleans – 5-5-3-3-2-2-1-1-1 – working up to a heavy single
Clean Pulls (dead/scoop/shrug) – 3×3 @ 100-110% of 1RM
Conditioning:
Partner Up – U Go I Go:
500-400-300-200-100m Row pieces
PVC/Foam Roll
Rowling – 100m for 10 rounds
Alternate between Deck Rolls and burpees for misses
WOD:
2 Round for time:
25/20 cal bike
20 pull ups
*rest 2m
2 RFT:
25/20 Cal Bike
15 OHS (95/65)
*rest 2m
2 RFT:
25/20 cal bike
15 Box Step Overs
POST:
10m EMOM
10 ball slams – plank with remaining time
PVC/Foam Roll
Walk/Run 50 Calories
10 Push ups – 10 Pull Ups – 10 Air Squats – 10 GHD Sit Ups
WOD:
Round 1 – 3:00m AMRAP
10 Burpee over Bar (lateral)
5 Power Snatch (95/65)
rest 2 minutes
Round 2 – 3:00m AMRAP
10 Burpees over bar
5 OHS (115/85)
rest 2 minutes
Round 3 – 3:00m AMRAP
10 Burpees over bar
5 Power Cleans (135/95)
rest 2 minutes
Round 4 – 3:00m AMRAP
10 burpees over bar
5 back squats (155/115)
Round 5 – 3:00m AMRAP
10 burpees over bar
5 Dead Lift (185/135)
POST:
Sorinex Cart Fun
PVC/Foam Roll
4 Rounds:
Bear Crawl – down and back
5 KB RDL
5 KB Goblet Squats
Strength:
Back Squat – 6-6-6-6-5-5-5-3 (working up to 85-90% for the triple)
RDL – 3×8
Supinated Grip Bent Over Row – 3×8
Conditioning:
10 minute Row or Ride for total distance
PVC/Foam Roll
4 Rounds:
25/20 Cal Ski
10 Push Ups on DB (45/35)
10 Push Press w/ DB’s (45/35)
*rest 2m between Rounds
THEN
4 Rounds:
10 Wall Balls
5 T2B
15 Ab Mats
*Rest 2m between rounds
THEN
4 Rounds:
20/15 Cal Bike
15 KBS
*rest 1m between rounds
PVC/Foam Roll
5x Bear Crawl
5 Wall Walks
25 Calorie Bike
10 OHS (45/35)
SNATCH BAR COMPLEX (see the board)
STRENGTH:
Snatch:
2-2-2-2-1-1-1 (working up to a heavy max for the day)
SNATCH BALANCE:
3×3 at 75% of your Snatch 1RM
WOD:
For Time:
5 Rounds –
5 T2B
10 Ball Slams
5 push ups
10 Warrior Sit Ups
PVC/Foam Roll
WOD:
10K Row for Time – every 5 minutes on the minute, get off the rower and do 10 burpees
Sub a 20k bike ride if we have more than 5 people in the gym.
Finisher:
6-45-90
Warm Up:
PVC/Foam Roll
10-8-6-4-2 – Banded OHS (PVC) & Dips
WOD:
2 minute intervals for 3 rounds, 3m intervals for 1 Round.
1 minute rest between rounds
10 C2B Pull Ups
10 Calorie Ski Erg
MAX OHS (155/85) in remaining time available.
WOD 2:
Partner Up – you go I go
500-400-300-200-100m Row Pieces
POST:
25 sorinex pikes
25 sorinex roll outs
PVC/Foam Roll
3 Rounds:
10 Cal Curve
10 Cal Ski
10 Banded Pull Aparts
10 RDL (45/35)
Strength:
5 Sets of:
Max Reps Bench Press (no fail)
Max Reps Pull Ups
*get close to full recovery between rounds
WOD – 7m AMRAP:
7 burpees
7 KBS (heavy)
7 Box Step Ups
PVC/Foam Roll
2 Rounds – 20 Calorie Bike + 10 KBS
WOD for time:
50 Cal Row
40 Ball Slams
30 Push Ups
20 Wall Balls
10 Burpee Box Jumps
5 Rope Climbs
10 DB G2OH (45/30)
20 Toes 2 Rings
30 Calories Bike
40 Step Back Lunges (20 ea side)
50 Cal Ski Erg
Bar GYM 