WARM UP WOD –
50 Cals C2 or 400m run
5-4-3-2-1 – Strict Pull Up – Warrior Sit Up
WOD:
You Go I Go for 22m
5 T2B – Strict
10 Air Squats
10 Perfect Push Ups
10 Warrior Sit Ups
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & Perfect Push Up – 4×10
TGU’s – 3×3 ea arm & Goblet Squat – 3×10
Strict T2B – 3×10-12 & Box Step Ups – 3×8 ea leg
Sorinex Roll Outs – 3×10 w/ Wall Walk – 3×3
CONDITIONING – pick one:
100 Calories on C2 machine
800m Run
POST:
STRETCH
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
Warm Up WOD –
Rowling – 10x100m – burpees for punishers
WOD –
Farmer’s Carry – LONG LAP
50 Calorie C2
10 Pull Ups
20 Wall Ball Shots
30 KBS
40 Ab Mat Sit Ups
50 Calorie C2
FAMER’s Carry – LONG LAP
POST:
Stretch
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
CLEAN BAR COMPLEX
2 Position Clean – 8×2 add weight each set
Clean Pulls 3×5 or Barbell Shrugs – 3 × 10
DB Standing Press – 3×6 or 8
Body Rows – 3×10
Bulgarian Split Squat – 3×8 ea leg
Pull Ups – 3×10
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
15 KBS
10 Dbl Leg Lifts
10 Ball Slams
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
3×10
Push Up
Pull Up
Warrior Sit up
WOD:
E5MOM for 30m
1k Row
1K Ski
2K bike
Rotate to each C2 machine every round, a total of 2 efforts per machine
Post:
Stretch
WARM UP WOD –
50 Cals C2 or 400m run
5-4-3-2-1 – Strict Pull Up – Warrior Sit Up
WOD:
You Go I Go for 22m
5 Toes to Bar
10 Air Squats
10 G2OH (45/35/25)
POST:
STRETCH
WARM UP WOD:
30 Calorie Row
5 Thrusters – 45/35
10 T-Pause Push Ups
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Front, Back or Box Squat – 3×6 & Leg Curls (machine) – 3×10
KBS 4×25 & Low Row (Machine) or Body Row – 4×10
Strict or Weighted Pull Ups – 3×10 or ME & Incline Press – 3×8
Sorinex Roll Outs – 3×10 w/ Dbl Leg Lifts – 3×12
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
3 Rounds:
10 Cal C2
10 Dbl Leg Lifts
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Wall Ball Shot
Box Step Over
Ab Mat Sit Up
POST:
STRETCH/CONDITION
WARM UP WOD –
3 Rounds:
10 Cal Bike
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 8-8-6-6-4-4-2
Barbell or DB Shrugs – 3×12
Sorinex Roll Outs – 3×10
Lunges – DB or Barbell Load – 3×5 ea leg
DB Curls – 3×10
Banded Pull Aparts – 4×10
Face Pulls – 4×10
Conditioning:
100 Cal C2
POST:
STRETCH
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
Warm Up WOD –
Rowling – 10x100m – burpees for punishers
WOD – 4 ROUNDS FOR TIME
50 Double Unders (150 singles)
40 Calorie Ski or Row
30 Push Ups
20 Dbl Leg Lifts
10 Pull Ups
POST:
Stretch
Bar GYM 