WARM UP – MOBILITY WORK
50 Cals on Concept2
PVC Squat Practice – 5 reps
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 6-6-5-5-5-4
Bulgarian Split Squat – 3×5 ea leg (DB load)
Sorinex Hamstring Curls – 3×10
Strict Pull Ups – 3×10 or ME
Goblet Squat – 3×10
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
WARM UP:
50 Cal C2
Spidey Lunge, Hip and Shoulder work.
WOD:
4 Rounds –
400m Run (Sub 500m SKI/1K Bike)
50 KBS
10 Perfect or HR push ups
15 Ab Mat Sit Ups
POST:
STRETCH
WARM UP WOD –
E2MOM for 10m
5 Pull Ups
10 Push Ups
10 Warrior Sit Ups
WOD:
20m Partner Up
Partner A – 400m Run – 400m Row/Ski – 800m Bike
Partner B –
10 Body Rows
10 Push Ups
10 Goblet Squats
POST:
STRETCH
WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
12 G2OH – 45/35
Bar Hang
10 Sit Up Get Up/10 Dbl Leg Lifts
10 Goblet Squats
Plank
POST:
Stretch
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Back Squat or Box Squat – 4×6 & Strict Pull Ups 4×ME
SA KB Clean & Press – 3×6 ea arm & Goblet Squat – 3×10
DB Bench Press – 3×10 & Biceps Curls – 3×10
Tricep Push Down – 3×10 w/ Sorinex Roll Out – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD:
50 Cals Concept 2
10 Strict Pull Ups
10 Step Back Lunges
WOD –
24m EMOM:
1 – 10 Wall Ball Shots
2 – 10 Burpees
3 – 10 Pull Ups
4 – 10 Dbl Leg Lifts Holding plate – 35/25
5 – 10 Sit Up/Get Up
6 – 10 Cal Ski/Row
POST:
STRETCH
WARM UP WOD:
30 Cal Row
10 RDL’s
10 Strict Presses
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
STRENGTH:
Dead Lift – 4×5 build up sets then 4×5 cross load
Sorinex Roll Outs – 3×10
Banded Pull Aparts – 4×10
Face Pulls – 4×10
DB Curls – 3×10
Barbell or DB Shrugs – 3×10
Conditioning:
2k Row or Ski – 4k Bike (pick one)
POST:
STRETCH
WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
E3MOM – stop and perform one:
10 Box Step Overs
5 Step Back Lunges (per leg)
10 Pull Ups
7 Burpees
15 Push Ups
15 Ab Mat Sit Ups
10 G2OH
POST:
Stretch
WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
25 KBS
Bar Hang
10 Sit Up Get Up/10 Dbl Leg Lifts
10 Goblet Squats
Plank
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 (BB or DB) – 3×8
Sorinex Roll Outs – 4×10 w/ Sit Up Get Ups – 4×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
