WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Land Mine Thruster – 3×5
GHD – 3×6
SA KB Snatch – 3×6-8 each side
Windmill – 3×5 ea side (light!!!)
Box Squat – 5×5/3×3
Wall Walks – 3×3 (mix these in as you work through the rest)
Sorinex Knee Tucks + Push Up – 3×8
Sorinex Leg Curls – 3×10
Conditioning:
During the Workout – 2x:
400m Run or 25 Cal Ski/Row/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
E6MOM for 6 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
5 G2OH (35/25)
10 Squat Plate Press (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
Partner Up:
400 KBS TOTAL – split up the work equally
300 Ab Mats – split up the work
200 Ball Slams TOTAL
100 Wall Ball Shots TOTAL
50 Pull Ups TOTAL
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
20m EMOM
1-5 – 8 C2B Pull Ups
6-10 – 2 Power Cleans + 2 Front Squats (135/115/95/75)
11-15 – 15 KBS (Heaby)
16-20 – 10 Burpees
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
40M AMRAP
25 Cal Bike
5 Man Makers
400m Run
10 OHS – 95/65/45
25 Cal Ski
15 Wall Ball Shots
25 Cal Row
25 Ab Mat Sit Ups
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 – BODY WEIGHT
Perfect Push Ups – 10 x 10
Wall Walks – 3×3
Dips – 3×12
Weighted Pull Ups (OR STRICT PULL UPS/banded pull ups) – 5 x 5 then 3×3
Banded Plank Pulls – 3×6 each arm
Sorinex Cart Hamstring Tucks – 30 total
Sorinex Cart Roll Out – 30 total
Conditioning:
2 x – 25 cal BIKE/SKI/ROW or 400m Run
POST:
Balance and Mobility Work
PAYDAY!!!
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Chipper – For Time
10 Burpees
20 Box Step Overs
30 Wall Ball Shots
40 Pull Ups
50 Air Squats
60 Push Ups
70 Standing Press – 45/35
80 KBS
90 Cal 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
Partner WOD – 25m AMRAP
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
Bar Hang
Forearm Plank
Handstand holds/barbell hold
PVC OHS
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
E3MOM – stop and perform:
BIKE = 10 Sorinex Cart Roll OUt
ROW = 10 Pull Ups
SKI = 10 Box Step Overs
POST:
Tabata 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
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
Sprint Work – Max Effort & Full Recovery
25 Cal Curve Run
150m Ski
150m Row
250m Bike
We’ll all 3 efforts on 3 machines. MAXIMUM Effort – allow full recovery. You Choose which machines.
