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:
3 Rounds – not for time –
10 Cal Ski
10 Warrior Sit Ups
5 GHD
8 RDL (45/35)
STRENGTH:
Dead Lift– 2 – 3 × 4 warm up/build up
THEN 4×4 cross load
Sorinex Hamstring Curls – 3×6
Body Rows – 3×10
Conditioning:
15m AMRAP
15 Cal Bike
10 Sorinex Roll Outs
15 Cal Row
10 Burpees
15 Cal Ski
10 Wall Ball Shots
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 –
10m EMOM
Min 1 – 10 Pull Ups
Min 2 – 10-12-15 Push Ups – pick a number you can sustain
Teams of 3 – 12m at each station – 30s to transition:
1A – Row/Ski 250/200m
1B – Hold Plank
1C Rest
2A – Run 25 Cals on Curve
2B – Ball Slams
2C – Rest
3A – Ride 15 Cals
3B – T2B
3C – Rest
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 – NOT FOR TIME!
3 Rounds:
20 Cal Bike
10 Sit Up/Get Up
10 Push Ups
STRENGTH:
STRENGTH:
Land Mine Thruster – 3×5
Back Squat – 2 – 3 x 5 warm up/build up
THEN 5×5 cross load
Face Pulls – 4×10
Banded Pull Aparts – 4×10
Green Band Good Mornings – 3×8
Bulgarian Split Squat – 3×6 ea Leg
Conditioning:
21-15-9
Cal Ski
G2OH – 35/25
Box Step Overs
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 – NOT FOR TIME!
2-4-6-8-10
Deck Roll
Burpees
STRENGTH:
Bench press – 2×4 warm up/build up then 4×4 cross load
Strict Pull Up – 3xME
Curl Press – 3×6-8
Sorinex Roll Outs – 3×10
GHD – 4×6
Conditioning:
12m AMRAP
12 Cal Bike
12 Box Step Overs
12 Cal Ski
12 Ab Mat Sit Ups
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 – NOT FOR TIME!
10m EMOM
Minute 1 – 10 Cal Ski/Row
Minute 2 – 10 Dbl Leg Lifts (use the rig for counter balance)
WOD:
20M AMRAP
5 Pull Ups
10 Push Ups
15 Cal Ski/Row/Ride
10 Sit Up Get Up (35/25)
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 – 10m EMOM
Min 1 – 10 Body Rows
Min 2 – 10 Push Press (45/35)
WOD – 3 Rounds For Time:
500m Row or Ski
21 Kettle Bell Swings
12 T2B
6 Burpees
POST:
100 Push Ups for Time
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 – NOT FOR TIME!
2-4-6-8-10
T2B
OHS – PVC Load
SPRINT DAY!
9 Total Sprints – full recovery!!
150m Row
150m Ski
250m Bike
20 Cal Curve Run
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 – NOT FOR TIME!
3 Rounds:
10 Cal Bike
10 Pull Ups
10 Push Ups
10 Ab Mat Sit Ups
STRENGTH:
Clean BAR COMPLEX
2-Position Clean – 8×2 (1 Deck + 1 Hang)
Clean Grip Barbell Shrug – 3×8
Front Squat – 3×5
Conditioning:
12m EMOM
Min 1 – 25 Cal Curve Run
Min 2 – 15 Ball Slams
Min 3 – 15 Ab Mat Sit Ups
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 –
10m EMOM
Min 1 – 10 Pull Ups
Min 2 – 10-12-15 Push Ups – pick a number you can sustain
STRENGTH:
Box Squat – 2 – 3 x5 warm up/build up
THEN 5×5 cross load
Dips – 3×10
Banded Pull Apart – 4×10
Face Pulls – 4×10
Body Rows – 3×10
Conditioning:
1 of each as fast as possible – allow recovery between efforts
100 Cal Bike
100 Cal Ski (or Row)
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 – NOT FOR TIME!
2-4-6-8-10
PVC OHS
Sorinex Cart Roll Outs
25m AMRAP:
Heavy Bag(s) Carry – short lap
25 Cal Ski/Bike/Row (60 Cal Curve)
20 Box Step Ups (total – 10 per leg)
15 Ab Mat Sit Ups
10 G2OH (45/35/25)
5 Squat w/ Plate Press (45/35/25)
POST:
STRETCH
Bar GYM 