WARM UP WOD:
50 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 & Strict Pull Ups – 3×10 or ME
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 –
Rowling – 10x100m – burpees for punishers
WOD –
Farmer’s Carry – Short LAP
50 Calorie C2
10 Strict Pull Ups
20 Wall Ball Shots
30 KBS
40 Ab Mat Sit Ups
50 Calorie C2
FAMER’s Carry – Short LAP
POST:
Stretch
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
CLEAN BAR COMPLEX
2 Position Clean – 8×2 add weight each set
Clean Pulls 3×5 or Barbell Shrugs – 3 × 10
DB Standing Press – 3×6 or 8
Body Rows – 3×10
Bulgarian Split Squat – 3×8 ea leg
Perfect Push Ups – 3×10
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
10 Pull Ups
10 Dbl Leg Lifts
10 G2OH 35/25
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
5 Pull Ups
10 Box Step Overs
15 Dbl Leg Lifts
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
25 KBS
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 –
Bulgarian Split Squat – 3×6 ea leg & OHS – 3×6
KB Windmill – 3×6 ea side & Goblet Squat – 3×8
DB Bench Press – 4×8 & Strict Pull Ups – 4×ME
Triceps Push Down – 3×10 w/ Low Row (machine) – 3×10
CONDITIONING:
100 Calories on C2 machine or 1m 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
T2B or Dbl Leg Lift
Perfect Push Up
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)
RDL – 3×10 (DB Load, both hands both legs)
Leg Extension – 3×10 (machine)
Leg Curl – 3×10 (machine)
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
Death By – 30m time cap
Wall Ball – start at 10
G2OH – DB in each hand – start at 5
Burpees
POST:
STRETCH
WARM UP WOD –
50 Cals C2 or 400m run
5-4-3-2-1 – Strict Pull Up – Deck Roll
WOD:
Partner Up – 20m
Partner A – Run 400m/Ski or Row 500m/Ride 1k
Partner B –
25 KBS
15 Ab Mat Sit Ups
POST:
STRETCH
Bar GYM 