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 – not for time –
12 Cal Bike
3-way shoulder – 5 reps
SHOULDER PREP w/ Foam Roller and bands
STRENGTH:
SNATCH BAR COMPLEX
HANG SNATCH – 8×2 – add weight each set – try to hold the bar between efforts
SNATCH Grip Barbell Shrug – 3×6
Body Rows – 3×10 w/ 1s pause at the top
Dips – 3×10
GHD – 3×6
Sorinex Cart Roll Outs – 3×10
Conditioning:
7m AMRAP –
7 DB Dead Lift w/ Dumbells
7 Push Ups on Dumbells
7 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 –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
WOD –
25m AMRAP
15 Cal Ski
15 KBS
15 Cal Bike
15 Box Step Overs
15 Cal Row
15 Ball Slams
POST:
100 Warrior Sit Ups for time
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 – NOT FOR TIME!
3 Rounds –
10 Cal Bike
3 Spiderman Lunges – per side
5 OHS – PVC Load
STRENGTH:
Dead Lift – 5-5-5-3-3-3
DB Curl Press – 3×8
Strict Pull Ups – 5xME (add weight if desired)
Single Leg RDL – DB load (one in each hand) -3×6 each leg (light and long)
Sorinex Push Up + Tuck – 3×5
CONDITIONING:
E3MOM for 5 Rounds –
500m SKI or ROW
or 1000m Bike
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:
50 Cals Concept 2
10 Strict Pull Ups
10 Step Back Lunges
WOD –
24m EMOM:
1 – 10 Wall Ball Shots
2 – 10 Perfect Push Ups
3 – 10 Box Step Overs
4 – 10 Squat w/ plate press (35/25)
5 – 10 T2B
6 – 10 Cal Ski/Row
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 – not for time!
10 Cal Bike
5 Pull Ups
10 Push Ups
15 Ab Mat Sit ups
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
G2OH (from Hang Position to overhead, snatch or C&J)
Step Overs
4″ dbl leg hold – holding the barbell above your face/chest
Warrior Sit Ups
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:
CLEAN BAR COMPLEX
Clean – Deck Cleans – 8×1 – build to a heavy single
Clean Grip Pulls (dead, scoop shrug) – 3×3 @ your finishing weight
Jerk Press – 3×5 (Barbell or DB)
Land Mine Thrusters – 3×8
Rotator Cuff – 3×8 ea shoulder
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
10 Push Ups
10 Pull Ups
10 Warrior Sit Ups
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 –
Rowling – 10x100m – burpees for punishers
WOD – 4 ROUNDS FOR TIME
50 Cal Ski/Bike/Row
40 KBS
30 Push Ups
20 Ab Mat Sit Ups
10 Pull Ups
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 –
50 Cals on Concept2
PVC Squat Practice – 5×5
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 8-8-6-6-4-4-2
Weighted Lunges – 3×5 ea leg
Sorinex Cart Roll Outs – 3×10
Sorinex Hamstring Curls – 3×8 ea side
Supinated Grip Bent Over Row – 3×6
Banded Pull Aparts – 4×10 (alternate grip each set)
Conditioning:
TABATAS:
1. Flutter Kicks
2. Box Step Ups
3. Push Up (sub plank)
POST:
STRETCH
Happy Memorial Day.
MURPH
For Time:
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
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 –
10m EMOM
Min 1 – 10 T-Pause Push Ups
Min 2 – 10 Body Rows
Partner Up! – 24m Running Clock
Partner A – 25 Cal C2 (45 Cal Curve)
Partner B – 5 Pull Ups – 10 Push Ups – 10 Ab Mats
POST:
STRETCH
Bar GYM 