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 – 4 ROUNDS FOR TIME
50 Double Unders (150 singles)
40 Calorie Ski or Row
30 KBS
20 Ab Mat Sit Ups
10 Pull Ups
POST:
Stretch
WARM UP WOD –
5 Rounds:
10 KBS – light, warm up weight
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 3 warm ups set then 5×5 cross load
Barbell or DB Shrugs – 3×12
GHD – 3×6
Sorinex Roll Outs – 3×10
DB Hammer Curls – 3×10
Face Pulls – 4×10
Banded Pull Aparts – 4×10
Conditioning:
E3MOM for 4 Rounds
500m ROW (sub SKI or 1K bike)
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 Box Step Overs
10 Dbl Leg Lifts
POST:
STRETCH
WARM UP WOD –
50 Cals C2 or 400m run
WOD:
You Go I Go for 22m
5 Pull Ups
10 Ball Slams
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 –
Renegade Row – 4×6 each arm & High Pulls (barbell or KB, from the waist to the chin) – 4×10
Body Rows – 3×10 & DB Bench Press– 3×10
Bulgarian Split Squats – 3×6 ea leg & Goblet Squats – 3×10
GHD – 3×8 w/ Strict T2B or K2E – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
5 Rounds –
10 Cal C2
5 Pull Ups
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
G2OH – DB Load
Box Step Overs
Sit Up Get Up – same DB’s
Air Squats
POST:
STRETCH/CONDITION
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
Body Rows – 3×10
Goblet Squats – 3×8
Sorinex Hamstring Curls – 3×8
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
15 KBS
10 Wall Ball Shots
5 Pull Ups (Strict)
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
10 Box Step Overs
5 Step Back Lunges (per leg)
10 Pull Ups
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 or JOG a Short lap
Partner B –
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups
*rest while partner A finishes
POST:
Stretch
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Squat w/ plate press – 4×10 & G2OH – 4×10
KB Swings 3×20 & Renegade Row – 3×10
Strict or Weighted Pull Ups – 3×10 or ME & DB Bench Press – 3×8
Sorinex Roll Outs – 3×10 w/ Strict T2B – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
Bar GYM 