WARM UP WOD –
E2MOM for 10m
5 Pull Ups
10 Push Ups
10 Warrior Sit Ups
WOD:
20m Partner Up
Partner A – run short lap (sub 20 cals)
Partner B –
10 Goblet Squats
10 Dbl Leg Lifts
POST:
STRETCH
WARM UP WOD:
50 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & Perfect Push Up – 4×10
RDL – 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 –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
10 Perfect Push Ups
10 Body Rows
10 sit up get ups
10 Goblet Squats
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
Perfect Push Ups – 3×10
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
10 Pull Ups
10 Dbl Leg Lifts
10 G2OH 35/25
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
5 Strict Pull Ups
10 Perfect Push Ups
15 Dbl Leg Lifts
POST:
STRETCH
WARM UP WOD –
2-4-6-8-10
Push Up
Warrior Sit up
Air Squat
WOD:
You Go I Go for 24m
25 KBS
10 Push Ups
10 Ab Mats
POST:
STRETCH
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Back Squat or Box Sqaut – 4×6 & Strict Pull Ups 4×ME
SA KB Snatch – 3×6 ea arm & Bulgarian Split Squat – 3×6 ea leg
DB Bench Press – 3×10 & Biceps Curls – 3×10
Tricep Push Down – 3×10 w/ Strict press – 3×6
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 Ring Push Ups
10 Body Rows
10 Box Step Overs
10 Goblet Squats
POST:
STRETCH
WARM UP WOD:
30 Cal Row
10 RDL’s
10 Strict Presses
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
STRENGTH:
Dead Lift – 10-8-8-6-6-4-4
Sorinex Roll Outs – 3×10
Seated Low Row – 3×10
Strict Pull Ups – 4×10 or ME
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
