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 –
Body Row – 4×10 & Perfect Push Up – 4×10
Dead Lift – 3×6 & DB Bench Press – 3×10
Triceps Push Down – 3×12 & Low Row – 3×10
Sorinex Roll Outs – 3×10 & Sit Up/Get Ups – 3×10
CONDITIONING – pick one:
100 Calories on C2 machine
800m Run
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
3 Rounds:
10 Sorinex Roll Outs
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
G2OH
Body Row
Cal C2
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) – 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 – run short lap (sub 20 cals)
Partner B –
10 Goblet Squats
10 Dbl Leg Lifts
POST:
STRETCH
WARM UP WOD:
30 Calorie Row
5 Thrusters – 45/35
10 T-Pause Push Ups
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Front, Back or Box Squat – 3×6 & Leg Curls (machine) – 3×10
DB Curls – 3×10 & Low Row (Machine) or Body Row – 3×10
Strict or Weighted Pull Ups – 3×10 or ME & Incline Press (BB or DB) – 3×8
Sorinex Roll Outs – 4×10 w/ Sit Up Get Ups – 4×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
50 Cal C2
20 Dbl Leg Lifts
20 Warrior Sit Ups
WOD:
250 KBS*
*every time you put the bell down, 25 calories on the bike, ski or row
POST:
Stretch/Condition
3 Rounds:
10 Cal Bike
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 4×5 build up sets then 4×5 cross load
DB Curls – 3×10
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
WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
E3MOM – stop and perform one:
10 Box Step Overs
5 Step Back Lunges (per leg)
10 Pull Ups
7 Burpees
15 Push Ups
15 Ab Mat Sit Ups
10 G2OH
POST:
Stretch
