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 OHS (45/35)
10 T2B
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
50-40-30-20-10 of:
KBS
Ball Slams (20/15)
Ab Mat Sit Ups
in descending order, do 50 of each of the three moves, then 40 of each, then 30 of each, etc.
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
30m Time Cap:
100 Wall Ball Shots
100 Box Step Ups
100 Pull Ups
Ride/Ski/Row for Max Calories
POST:
Tabata Flutter Kicks
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:
SA KB Snatches – 3x 6-8 each arm
Goblet Squats – 4×8
Barbell Floor Press – 3×6 – 3×3
DB Push Ups/Perfect Push Ups – 3×12
Sorinex Pike/Push Up – 3x 6-8
Bulgarian Split Squat – 3x 6-8 each leg
Conditioning:
Partner Curve – 400 cals
Partner Ski or Row – 280 cals
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 Sit Up Get Ups
10 Push 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
Partner Up
10m Running Clock:
Partner A: 30s Battle Ropes
Partner B: 5 Burpees
1-2m Transition
10m Running Clock
Partner A: 30s Wall Ball Shots
Partner B: Bar Hang
1-2m Transition
10m Running Clock
Partner A: 30s Curve Run
Partner B: 8-10 Push 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
5 x 500m Row – 1m Rest between intervals
rest 2m
5 x 500m Ski – 1m Rest between intervals
rest 2m
5 x 1000m Bike – 1m Rest between intervals
POST:
Tabata DBL Leg Raises & Russian Twists
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
3 Timed WOD’s – rest a few minutes between each
3 RFT:
500m Row
21 KBS
12 Pull Ups
21-15-9
OHS (45/35)
T2B
3 RFT:
500m Ski
15 Ball Slams
10 Wall Ball Shots
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 Hip to Hip – 3×6 (3 per side)
GHD – 3×10
Body Row – 3×10
Sorinex Cart Roll Out – 3×10
Box Squat – 5×5 – 3×3
DB Load SL RDL – 3×6 ea leg
Conditioning:
Partner Curve – 400 cals
Partner Ski or Row – 280 cals
Bar GYM 