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/SA Press – 3×5 each arm

DB Single Leg RDL – both hands hold a DB – 3×5 each leg

GHD – 3×6-8

3-Way Shoulder – 3×8 (up+down = 1)

Banded Pull Aparts – 4×10 (alternate supinated and pronated grip)

2 Position Cleans – 8×3 – add weight each set

Turkish Get Ups – 20 Total Get Ups – done as you see fit

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

For Time:

Row 1500m

50 G2OH (35/25)

Row 1000m

40 HR Push Ups

Row 750m

30 squat w/ plate press

Row 500m

20 Pull Ups

Row 250m

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

Dynamic Warm Up:

20M AMRAP:

2 TGU’s (1 per side)

4 C2B Pull Ups

6 Wall Ball Shots

8 Warrior Sit Ups

10 Box Step Overs

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

20m EMOM

1-5 – 8 C2B Pull Ups

6-10 – 2 Power Cleans + 2 Front Squats (135/115/95/75)

11-15 – 15 KBS

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

Partner A – Bike while partner B works

Partner B – cycle through the following –

1. Farmer’s Carry – short lap
2. Med Ball Carry – short lap
3. 20 lb bag Carry – short lap
4. Plate Carry (45/35) – short lap

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

Strength

Banded RDL’s – around the world – 3 x 2

Face Pulls – 4×10

Banded Pull Aparts – 4×10 (alternate grips)

Handstand Push Ups – 3×5 (sub wall walks)

Body Rows – 3×12

Sorinex Cart Roll Out – 30 total

Toes 2 Bar – 4×10 Strict

Conditioning:

2 x – 25 cal BIKE/SKI/ROW or 400m Run

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

FOR TIME:

21-15-9

Cal Bike

Pull Ups

Push Ups

KBS

POST:

STRETCH

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

Fight Gone Bad:

3 Rounds for Total Reps – each round is 5 minutes long

1m Wall Ball Shots

1m Sumo Dead Lift High Pull (75/55)

1m Box Jumps (Step Ups)

1m Push Press

1m Row (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

Land Mine Thruster – 3×5

GHD – 3×6

Body Row – 3×10 w/ 1s pause

KB 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 x 8-10

Sorinex Leg Curls – 3 x 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

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.