WARM UP WOD –
50 Cals C2 or 400m run
5-4-3-2-1 – Strict Pull Up – Deck Roll
WOD:
Partner Up – 20m
Partner A – Run 400m/Ski or Row 500m/Ride 1k
Partner B –
25 KBS
15 Ab Mat Sit Ups
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
DB Curls – 3×10 & Low Row (Machine) or Body Row – 3×10
Strict or Weighted Pull Ups – 3×10 or ME & Incline Press – 3×8
Sorinex Roll Outs – 4×10 w/ Sit Up Get Ups – 4×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP:
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
20 KBS
10 Goblet Squats
10 Dbl Leg Lifts
POST:
STRETCH
WARM UP – MOBILITY WORK
Warm Up WOD:
5 Rounds –
10 Body Rows
10 T-Pause Push Ups
STRENGTH:
Bench Press (DB or BB) – 8-8-6-6-4-4-2-2
DB Incline Press – 3×8
Sorinex Roll Outs – 3×10
Dips – 3×10
Tricep Push Down – 3×10
Strict Standing Press – 3×8
Conditioning –
3 Rounds –
500m Row/Ski or 1k Bike
5 Deck Rolls
10 Pull ups
10 Push Ups
POST:
Stretch
WARM UP WOD –
50 Cals C2 or 800m run
10m EMOM – 15 Warrior Sit Ups/20 KBS (alternate every minute)
WOD:
Partner Up – 15m AMRAP
Partner 1 – jog a long lap (sub 25 Cal bike)
Partner 2 –
10 Push Ups
10 Dbl Leg Lifts
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
Dead Lift – 3×6 & Strict Pull Ups – 3×10 or ME
Triceps Push Down – 3×12 & Low Row – 3×10
Sorinex Roll Outs – 3×10 & Sit Up/Get Ups – 3×10
CONDITIONING – pick one:
100 Calories on C2 machine
800m Run
POST:
STRETCH
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Seated Strict Press (DB Load) lighter weight – 4×10 & Perfect Push Up – 4×10
Bulgarian Split Squats – 3×6 ea leg & Strict T2B – 10
OHS or Front Squat – 3×6 & Low Row (machine) – 3×10
Tricep Push Down – 3×10 w/ Bicep Curls – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
50 Cals C2 or 400m run
5-4-3-2-1 – Strict Pull Up – Warrior Sit Up
WOD:
4 Rounds
500m Row or Ski/1000m Bike
25 KBS
25 Push Ups
25 Air Squats
25 Pull Ups
POST:
STRETCH
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 – 6-6-5-5-5-4
Barbell or DB Shrugs – 3×12
Sorinex Roll Outs – 3×10
Box Squat – 3×5
DB Curls – 3×10
Body Rows – 3×10
Conditioning:
100 Cal C2
POST:
STRETCH
WARM UP – MOBILITY WORK
Warm Up WOD –
Rowling – 10x100m – burpees for punishers
WOD – 4 ROUNDS FOR TIME
40 Calorie Ski or Row
30 Push Ups
20 Dbl Leg Lifts
10 Pull Ups
5 Burpees
POST:
Stretch
Bar GYM 