WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
WORKOUT
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
– OR –
30m SKI for distance
*E3MOM perform 12 Box Step Overs
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 Thruster – 3 x 6 (slow and steady)
Barbell RDL – 3×8
KBS – 3×15
Goblet Squat – 3×5 w/ 1s pause in the hole
Front Squat – 5×5 (cross load or increase – your preference)
Push Jerk – 3×3
Sorinex Cart Roll Out – 30 total
Conditioning:
Easy Bike or Row for 10m
OR
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
E6MOM for 7 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
10 G2OH (35/25)
5 Pull 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
WORKOUT:
E3MOM for 10 Rounds
10 PVC OHS
10 T2B
10 HR Push Ups
10 Ball Slams
10 Sit Up Get 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:
Land Mine SA Press – 3×5 each arm
DB Single Leg RDL – both hands hold a DB – 3×8 each leg
Sorinex Hamstring Tucks – 3×10
Face Pulls – 3×12
Banded Pull Aparts – 4×10 (alternate supinated and pronated grip)
Hang Power Clean – 8×3 – add weight each set
Supinated Grip Bent Over Row -3×8
Conditioning:
5 x 300m Bike Sprint
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 – 40m AMRAP
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
Bar Hang
G2OH (35/25)
Air Squat
Sit Up Get Up (35/25)
SA KB Swings – swap every 5 reps
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 Thruster – 3 x 6-8 (slow and steady)
Land Mine Step Back Lunge w/ Press – 3×5ea side
Standing BB Press – 3×8 then 3×5
Perfect Push Up/DB Push Up – 3×10-12
GHD – 3 x 6-8
Arnold Press – 3×8
Strict Toes 2 Bar – 3 x 8 -10
Conditioning:
Easy Bike/Row/Ski/Jog-walk for 10m
OR
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
9 Rounds –
E4MOM
Row 500m
10 Push Ups
7 Pull Ups
Bike 1000m
10 KBS
10 Goblet Squats
Ski 500m
12 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
WOD 1:
2-4-6-8-10 of:
T-Pause Push Ups
Toes 2 Bar
WOD 2:
21-15-9
Cal Bike
PVC Load OHS
WOD 3:
3 Rounds for time –
25 Cal Curve Run
5 Hang Power Snatch (95/65/45)
15 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:
Heavy Kettle Bell Swing – 3 x 10-12
Strict Pull Ups – 3xME
Squat w/ Plate Press – 3×8 (45/35)
SA KB Snatches – 3×6-8 ea arm
GHD – 3x 6-8
KB Windmill – 3×5 ea side (LIGHT!)
DB/Perfect Push Ups – 3×10-15
Conditioning:
Partner Up:
400 Cal Curve Run
280 Cal Ski or Row
Bar GYM 