WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
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 –
3×10 of each:
Push Up
Warrior Sit up
Air Squat
WOD:
You Go I Go for 22m
10 Cals C2
15 Ab Mat Sit Ups
5 Burpees
POST:
STRETCH
WARM UP WOD:
50 Cal C2
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Box Squat – 3×6 & Single Leg RDL – 3×8 ea leg (DB Load)
Standing Press – 3×6 & Blugarian Split Squat – 3×6 ea leg
DB or BB Bench Press – 4×8 & Strict Pull Ups – 4×ME
Triceps Push Down – 3×10 w/ Low Row (machine) – 3×10
CONDITIONING:
100 Calories on C2 machine or 1m Run
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cal C2
10 Dbl Leg Lifts
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
G2OH (DB Load)
Perfect Push Up
Goblet Squat
E3MOM – 25 Cals C2!
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 – 3×6 then 3×5, then 3×3
Barbell or DB Shrugs – 3×12
Sorinex Roll Outs – 3×10
DB Curls – 3×10
Banded Pull Aparts – 4×10
Face Pulls – 4×10
Conditioning:
2k Row or Ski – 4k Bike (pick one)
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 KBS
10 Wall Ball Shots
10 T2B
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 Perfect Push Ups
15 Air Squats
20 Ab Mat Sit Ups
POST:
STRETCH
WARM UP WOD:
50 Cal C2
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Front Squat (sub Thruster) – 3×6 & Strict T2B – 3×10
Standing Press – 3×6 & Goblet Squat – 3×8
DB Bench Press – 4×8 & Strict Pull Ups – 4×ME
Triceps Push Down – 3×10 w/ Low Row (machine) – 3×10
CONDITIONING:
100 Calories on C2 machine or 1m Run
POST:
STRETCH
WARM UP WOD –
50 Cals C2
Hip/Knee Mobility
5 Thrusters
3 Minute AMRAP:
1 Man Maker – 55/35
3 G2OH – 55/35 – (DB Load)
6 Goblet Squats (holding 1 dumbell) – 55/35
9 Dbl Leg Lifts
REPEAT for 5 ROUNDS – 1m Rest between rounds (19 minutes total)
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) – 8-8-6-6-5-5-4
Step Back Lunges – 3×5 ea leg (DB load)
Strict Pull Ups – 3×10 or Max Effort
Sorinex Roll Outs – 3×10
Body Row – 3×10
RDL (DB Load – both hands) – 3×6
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
Bar GYM 