WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
Death By – 30m time cap
T2B (sub leg lifts) – start at 5
G2OH (45/35) – start at 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
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & DB RDL (both hands, both legs) – 4×10 – you can stand on a weight plate to add depth
KB Snatches – 3×6 Each Arm & Goblet Squat – 3×8
Box Step Ups – 3×8 ea leg & Bulgarian Split Squat – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Strict T2B – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP – MOBILITY WORK
Warm Up WOD –
Rowling (Ski-erg works too) – 10x100m – Strict Pull Ups for Punisher
WOD – 3 ROUNDS
Short Lap Farmer’s Carry
12 Perfect Push Ups
9 Wall Ball Shots
6 Step Back Lunges (3 per side)
3 Man Makers
POST:
STRETCH
WARM UP – MOBILITY WORK
Warm Up WOD:
5 Rounds –
10 Body Rows
10 T-Pause Push Ups
STRENGTH:
Bench Press (DB or BB) – 8-8-6-6-4-4-2-2
DB Incline Press – 3×8
Sorinex Roll Outs – 3×10
DB Shoulder Press (seated or standing) – 3×6
Tricep Push Down – 3×10
Conditioning –
3 Rounds –
500m Row/Ski or 1k Bike
15 Dbl Leg Lifts
15 Ab Mats
POST:
Stretch
Warm Up WOD –
Rowling – 10x100m – burpees for punishers
WOD – 4 ROUNDS FOR TIME
40 Calorie Ski or Row
30 KBS
20 Ab Mat Sit Ups
10 T2B
5 Pull Ups
POST:
Stretch
WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
You Go I Go – 20 Rounds each:
5 Pull Ups
10 Push Ups
15 Ab Mats
Post:
Stretch
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & Perfect Push Up – 4×10
KB Snatches – 3×6 Each Arm & Goblet Squat – 3×8
Box Step Ups – 3×8 ea leg & Bulgarian Split Squat – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Strict T2B – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
5 Rounds:
10 Cal C2
5 Pull Ups
10 Push Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Wall Ball Shots
Cals on C2 machine
Pull Ups
POST:
STRETCH/CONDITION
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cals on Concept2
PVC Squat Practice – 5 reps
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 3 warm up sets then 5×5 cross load
Bulgarian Split Squats – 3×5 ea leg (DB load)
Body Rows – 3×10
Sorinex Roll Outs – 3×10
Perfect Push Ups – 3×10
GHD – 3×6
DB Curls – 3×10
Conditioning:
TABATAS:
1. Burpees
2. Lunges
3. T2B/Dbl Leg Lifts
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 KBS
10 Goblet Squats
10 Dbl Leg Lifts
POST:
STRETCH
Bar GYM 