PVC/Foam Roll

400M Run

21-15-9

Dbl Leg Lifts

Banded Pull Aparts

WOD:

Partner Up – You Go I Go Format – 30 Minutes

25 Cal Curve Run

500m Bike Ride

10 Hand Release Push Ups + 10 Air Squats

15 Ab Mat Sit Ups

PVC/Foam Roll

3×10:

Cal Ski – Dips – Squat Practice (PVC)

3 OHS (45/35) – Burpees – Pull Ups

*3 Deck rolls

6 OHS (45/35) – Burpees – Pull Ups

*3 Deck Rolls

9 OHS – Burpees – Pull Ups

*3 Deck Rolls

12 OHS – Burpees – Pull Ups

*3 DEck Rolls

Build up to 18 (by 3’s) then go back down in order (repeat 18 then -15-12-9-6-3), always with 3 Deck Rolls in between rounds.

POST:

10 STRICT toes to bar

PVC/FOAM ROLL

5 Rounds for time:

10 Banded Pull Aparts (alternate grip each round)

5 Body Rows w/ 1s pause at the top

10 OHS (PVC Load)

WOD:

30m EMOM

1 – 12 Cal Bike

2 – 15 KBS (Heavy)

3 – 10 Burpees

4 – 10 OHS (95/65)

5 – 12 Dips

POST:

Tabata Plank

 

PVC/Foam Roll

Bear Crawl/Dynamic Warm Up

WOD:

2k Row

50 Dbl Unders

40 G2OH (35/25)

30 Ab Mat Sit Ups

20 Push Ups

10 Pull Ups

1K Row

25 Dbl Unders

20 G2OH (35/25)

15 Ab Mat Sit ups

10 Push Ups

5 Pull Ups

500m Ski Erg

POST:

Partner Farmer’s Walk – 800m total – swap whenever – load is a KB in each hand

 

PVC/Foam Roll

3 Rounds –

15 Cal Ski Erg

10 Warrior Sit Ups

5 Pull Ups

5 Rounds for time:

200m Run

5 Power Cleans (135/95)

10 T2B

15 Air Squats

POST:

1m Max Effort Dbl Leg Lifts

30s rest

1m Max Effort Russian Twists (DB Load)

30s Rest

1m Max Effort Warrior Sit Ups

30s Rest

1m Max Effort Flutter Kicks

DONE.

 

PVC/Foam Roll

Rowling – 100m

Lateral Lunges (each leg) / Goblet Squats for punishment – BOTH!

Strength:

Back Squat

2×8 @ 50%

2×6 @ 65-70%

2×3 @ 80-90%

2×2 @ 50% *3s pause in the hole

Conditioning:

2 x 2000m Bike Efforts – 75-80% exertion – full recovery

PVC/Foam Roll

2 Rounds:

15 Cal Bike

10 Push Ups

10 OHS (PVC load)

40m AMRAP

5 Deck Snatch (95/65)

10 Push Ups

15 T2B

20 Cal Bike

25 KBS

30 Ab Mat Sit Ups

5 Sorinex Roll Outs

PVC/Foam Roll

10-8-6-4-2

KBS

Goblet Squat

3 RFT

25 Cal Curve Run

15 Ball Slams

10 Box Step Overs

*rest 2 minutes then:

3 RFT

20 Cal Bike

15 Wall Ball Shots

10 Burpees

 

PVC/Foam Roll

2 Rounds

150m Row

10 RDL (45/35)

10 Push Press (45/35)

5 OHS (45/35)

5 Rounds:

10 Dips

10 Pull Ups

20 Step Back Lunges (10 each leg)

20 Warrior Sit Ups

POST:

5 Rounds:

Wall Sit – 1m on, 30s off

PVC/Foam Roll

400m Run

21-15-9

Push Up

Air Squat

Ab Mat Sit Up

WOD:

Partner Up – You Go I Go for 36m

1 – 25 Cal Curve Run

2 – 500m Bike Ride

3 – 250m Row

4 – 250m Ski

repeat until time is up…

POST:

5m Burpee box jump – groups of 4 around a box