WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cal C2
10 Strict Pull Ups
25 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
G2OH
T2B or DBL leg lifts
HR Push Ups or Perfect Push Ups
Air Squat
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 – 8-8-6-6-4-4
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 –
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 –
50 Cals C2 or 400m run
WOD:
You Go I Go for 22m
5 T2B– Strict
10 Air Squats
10 Push Ups
10 Med Ball crunches – w/ partner
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
DB Thrusters – 4×6 & G2OH – 4×10
Body Rows – 3×10 & Perfect Push Ups– 3×10
Bulgarian Split Squats – 3×6 ea leg & Box Step Overs – 3×8ea leg
Sit up get up – 3×10 w/ Dbl Leg Lifts holding plate above face – 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 Perfect Push Ups
10 Body Rows
10 Goblet Squats
10 Dbl Leg Lifts
POST:
STRETCH
Warm Up WOD:
5 Rounds –
10 G2OH
10 Dbl Leg Lifts
STRENGTH:
Bench Press (DB or BB) – 5-5-5-3-3-3
DB Incline Press – 3×8 (keep it safe!)
Sorinex Roll Outs – 3×10
Body Rows – 4×8 w/ 1s pause at the top
Tricep Push Downs – 3×10
Conditioning –
3 Rounds –
500m Row/Ski or 1k Bike
10 T2B
15 Ab Mats
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
Sevens!
3x – 7m AMRAP
2m rest between AMRAPs
AMRAP 1 –
5 Pull Ups – 10 Push Ups – 15 Air Squats
AMRAP 2 –
15 KBS – 15 Ab Mat Sit Ups
AMRAP 3 –
5 Wall Ball Shots – 5 KTE (strict) – 1 Man Maker (55/45/35)
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 –
Standing Press – 4×6 & Goblet Squat – 4×10
KB Swings 3×20 & Perfect Push Ups– 3×10
Strict or Weighted Pull Ups – 3×10 or ME & DB Bench Press – 3×8
Sorinex Roll Outs – 3×10 w/ Dbl Leg Lifts holding plate above face – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
Bar GYM 