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
Supinated Grip Bent Over Row – 3×6 or 8
Body Rows – 3×10
Bulgarian Split Squat – 3×8 ea leg
Sorinex Hamstring Curls – 3×10
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
15 KBS
10 Wall Ball Shots
5 Pull Ups
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 –
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 Pull Ups
10 Wall Balls
15 Ab Mat Sit Ups
10 Dbl Leg Lifts
POST:
STRETCH
WARM UP WOD:
30 Calorie Row
5 Thrusters – 45/35
10 T-Pause Push Ups
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Dead Lift – 3×6 & T2B (Strict) – 3×10
Bulgarian Split Squats 3×6 ea leg & Goblet Squats – 3×10
Strict or Weighted Pull Ups – 3×10 or Incline Bench Press – 3×8
Triceps Push Downs – 3×10 w/ Biceps Curls – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
10 G2OH
10 Squat w/ Plate Press
10 Sit Up Get Up
10 Dbl Leg lifts holding plate
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cals on Concept2
PVC Squat Practice – 5 reps
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 10-10-8-8-6-6-5
Single Leg RDL – 3×6 ea leg (DB load – 1 in each hand)
Strict Pull Ups – 3×10 or Max Effort
Sorinex Roll Outs – 3×10
Low Row (Machine) – 3×10
Triceps Push Down – 3×10
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD:
50 Cals Concept 2
10 Strict Pull Ups
10 Step Back Lunges
WOD –
2 Rounds – 24m
E2MOM:
1 – 20 Wall Ball Shots
2 – 25 HEAVY KBS
3 – 25 Cal C2
4 – 10 Dbl Leg Lifts Holding plate + 10 Sit Up Get Ups – 35/25
5 – 20 Burpees
6 – 20 Box Step Overs
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 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
Bar GYM 