WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Just like the song – start with 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.
1 – Man Maker (DB Load)
2 – C2B Pull Ups (sub standard pull ups)
3 – Burpees
4 – T2B
5 (0)y Farmer’s Carry (outside – DB LOAD)
6 – Wall Ball Shots
7 – Box Step Overs
8 – Goblet Squats
9 – T Pause Push Ups
10 – Warrior Sit Ups
11 – SA KB or DB Snatches – 11 per side!
12 – Cal Ski/Bike
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
Partner Row or Ski Ladder – You Go/I Go:
150m
250m
350m
500m
500m
350m
250m
150m
POST:
Tabata – Sit/Up Get Up & Flutter kicks holding plate (alternate)
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
Partner WOD – FOR TIME – everyone burpees together, split the rest of the work evenly.
10 Burpees (Together)
100 SA Kettlebell Swings 1r+1L=1 rep (53/35)
10 Burpees
80 Wall Balls (24/20)
10 Burpees
60 Wall Ball Shots
10 Burpees
80 Ball Slams
10 Burpees
100 HR Push Ups
10 Burpees
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Strength:
Land Mine Step Back Lunge w/ press – 3×6
DB Single Leg RDL – both hands hold a DB – 3×5 each leg
Dead Lift – 5×5 (Trap Bar or Barbell)
Forearm Plank SA Band Pulls – 3×8 each arm
Banded Pull Aparts – 4×10 (alternate supinated and pronated grip)
Green Band Good Mornings – 3×10
Box Squat – 5×5 (cross load w/ 1-2 set warm up)
100lb Shoulder Dumps – 10 total
Conditioning:
Mix in 2x – 25 cal Ride/Row/Ski or 400m 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
36m EMOM –
1 – 10 Cal Curve
2 – 12 G2OH
3 – 10 Cal Ski
4 – 10 Pull Ups
5 – 12 Cal Bike
6 – 15 Ab Mat Sit Ups
POST:
40 Pull Ups
(every time you break, 5 Sorinex roll outs)
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
20M AMRAP
2 TGU’s (1 per side)
4 C2B Pull Ups
6 Wall Ball Shots
8 Warrior Sit Ups
10 KBS – 55/35
12 Cal Ski/Row/Ride
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
3 Rounds For Time:
500m Row
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
Alternative Fight Gone Bad:
3 Rounds for Total Reps – each round is 5 minutes long
1m G2OH – 35/25
1m Palm Release Push Ups
1m Box Jumps (Step Ups)
1m Air Squats
1m Ski (cals)
1m REST
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
Strength –
SA KBS Snatch – 5×5 each arm
Wall Walks – 3×3
Dips – 3×12
Weighted Pull Ups (OR STRICT PULL UPS/banded pull ups) – 5 x 5 then 3×3
Barbell Shrugs – 3×6-8
Sorinex Cart Hamstring Tucks – 30 total
Arnold Press – 3×8
Face Pulls – 4×8
Conditioning:
1 Farmer’s Carry (short loop)
POST:
Balance and Mobility Work
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
E6MOM for 5 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
5 Goblet Squats
10 KBS
Post:
10m EMOM – 10 Pull Ups
