Bar GYM

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Thruster (45/35)

OHS (45/35)

Strength:

OHS – 6×3 – work up to a heavy triple for the day

WOD:

15m AMRAP

15 Cal Curve Run

15 Cal Ski Erg

15 ball slams

15 push ups

Finisher:

Tabata Flutter kicks

Warm Up:

PVC

Foam Roll

4-way banded walks with squats

3-Rounds of:

2-wall walks

7 OHS (45/35)

7 RDL (45/35)

Strength:

Back Squat – 5×5 crossload w/ 2-3 warm up sets

Land Mine Rotation Dead Lift – 3×6 (3 each way)

Conditioning:

3 Rounds – score is total T2B

Ski 250m

Run 25 cals on the curve

Bike 15 cals

Max Effort Toes 2 Bar

Warm Up:

PVC

Foam Roll

21-15-9

Ab Mat

Push Up

WOD:

5 Rounds:

10 Body Rows

10 Strict Press (appropriate load)

20 KBS

20 Ball Slams

Finisher:

Partner Hand Stand Practice – you go I go 0:30s intervals – 5 total minutes per person

Extra Credit:

Flutter Kick Tabata

Warm Up:

PVC

Foam Roll

WOD:

40m EMOM (5 Rounds total)

1 – 15 cal curve run

2 – 3 man makers (55/35)

3 – 12 cal bike

4 – 12 box step overs

5 – 5 SA KB Snatches per arm

6 – 200/150m ROW

7 – 12 T2B

8 – 10 OHS (95/65)

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Pull Up

Push Up

Ab Mat sit up

For Total Time:

21-15-9

Dead Lift (135/95)

Bar over Burpees

rest 2 minutes then

21-15-9

Curve Cals

Back Squat (95/65)

DONE.

Warm up

PVC

Foam roll

10-8-6-4-2

Banded squats

Hang cleans – 45/35

WOD

1 dip + 1 deck clean (95/65)

2 dips + 2 deck cleans

3 dips + 3 deck cleans

All the way up to 20 reps of each

Finisher

Partner sled drives – down and back. 4 passes (2 each way each person)

Warm Up:

PVC

Foam Roll

3 Rounds of:

10 OHS (45/35)

10 RDL (45/35)

2 Wall Walks

Strength:

Back Squat – 5×5 w/ 2-3 warm up sets – shoot for 5-10lbs more than last week

Land Mine Thruster – 3×6

WOD:

3 Rounds for Time

Row 250m

Run 25 cals

Bike 15 cals

10 burpees

Finisher:

Sorinex Pike – 20 reps

Sorinex Glute/ham raises – 20 reps

 

Warm Up

PVC

Foam Roll

21-15-9

Air Squat – push up – double under

Strength

Standing Press – 10-8-8-6-6-4 – add weight for each set

Body Rows – 3×10

WOD:

21-15-9

SA DB Snatches – each arm – 55/35

Cal bike

Finisher:

Flutter Kick Tabata

Warm Up:

PVC

Foam Roll

10-8-6-4-2 of:

Banded Pull Aparts (little red bands) – alternate between supinated and pronated grips (by set)

Banded Squats – BLUE Bands around knees

Lumberjack, slightly modified:

20 dead lifts – 250/185

• Run 15 cals on curve

20 KBS – 53/35

• Run 15 cals on curve

20 OHS – 95/65

• Run 15 cals on curve

20 Burpees

• Run 15 cals on curve

20 Pull Ups

• Run 15 cals on curve

20 Box Jumps

• Run 15 cals on curve

20 DB Squat Clean – 55/35

• Run 15 cals on curve

Warm Up:

PVC

Foam Roll

10+1, 9+2 ……… 2+9, 1+10 of:

PVC OHS

Pull Up

Deck Clean Complex:

1. RDL
2. High Pull
3. Pocket Clean
4. Front Squat
5. Good Morning

Strength:

Deck Clean – 8×2 working to a heavy double for the day (should be 95%-ish)

WOD:

6 x 300m Bike Sprints – full recovery between