WARM UP WOD –
50 Cals C2 or 400m run
5-4-3-2-1 – Strict Pull Up – Warrior Sit Up
WOD:
You Go I Go for 22m
5 Toes to Bar
10 Air Squats
10 Push Ups
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Dead Lift – 4×6 & DB Bench Press – 4×10
Body Row – 3×10 & Perfect Push Up – 3×10
Triceps Push Down – 3×12 & Strict Press – 3×6-8
T2B (strict) – 3×10 & Single Leg RDL (DB Load) – 3×6 ea leg
CONDITIONING – pick one:
100 Calories on C2 machine
800m Run
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
E2MOM for 20m
1 – 400m Row or Ski/800m Bike
2 – 20 Box Step Ups
3 – 20 Pull Ups
4 – 20 Burpees
5 – 20 Double Leg Lifts
POST:
STRETCH
WARM UP – MOBILITY WORK
50 Cals on Concept2
PVC Squat Practice – 5 reps
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 6-6-5-5-5-4
Bulgarian Split Squat – 3×5 ea leg (DB load)
Sorinex Hamstring Curls – 3×10
Strict Pull Ups – 3×10 or ME
Goblet Squat – 3×10
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
WARM UP:
50 Cal C2
Spidey Lunge, Hip and Shoulder work.
WOD:
4 Rounds –
400m Run (Sub 500m SKI/1K Bike)
50 KBS
10 Perfect or HR push ups
15 Ab Mat Sit Ups
POST:
STRETCH
WARM UP WOD –
E2MOM for 10m
5 Pull Ups
10 Push Ups
10 Warrior Sit Ups
WOD:
20m Partner Up
Partner A – 400m Run – 400m Row/Ski – 800m Bike
Partner B –
10 Body Rows
10 Push Ups
10 Goblet Squats
POST:
STRETCH
WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
12 G2OH – 45/35
Bar Hang
10 Sit Up Get Up/10 Dbl Leg Lifts
10 Goblet Squats
Plank
POST:
Stretch
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Back Squat or Box Squat – 4×6 & Strict Pull Ups 4×ME
SA KB Clean & Press – 3×6 ea arm & Goblet Squat – 3×10
DB Bench Press – 3×10 & Biceps Curls – 3×10
Tricep Push Down – 3×10 w/ Sorinex Roll Out – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD:
50 Cals Concept 2
10 Strict Pull Ups
10 Step Back Lunges
WOD –
24m EMOM:
1 – 10 Wall Ball Shots
2 – 10 Burpees
3 – 10 Pull Ups
4 – 10 Dbl Leg Lifts Holding plate – 35/25
5 – 10 Sit Up/Get Up
6 – 10 Cal Ski/Row
POST:
STRETCH
WARM UP WOD:
30 Cal Row
10 RDL’s
10 Strict Presses
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
STRENGTH:
Dead Lift – 4×5 build up sets then 4×5 cross load
Sorinex Roll Outs – 3×10
Banded Pull Aparts – 4×10
Face Pulls – 4×10
DB Curls – 3×10
Barbell or DB Shrugs – 3×10
Conditioning:
2k Row or Ski – 4k Bike (pick one)
POST:
STRETCH
