WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Squat w/ plate press – 3×10 & G2OH – 3×10
KB Swings 3×20 & Goblet Squats – 3×10
Strict or Weighted Pull Ups – 3×10 or ME & DB Bench Press – 3×8
Sorinex Roll Outs – 3×10 w/ DBL Leg Lifts – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
10 Perfect Push Ups
10 Body Rows
10 Goblet Squats
10 T2B (Strict)
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
Supinated Grip Bent Over Row – 3×6 or 8
Body Rows – 3×10
Bulgarian Split Squat – 3×8 ea leg
Sorinex Hamstring Curls – 3×10
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
15 KBS
10 Wall Ball Shots
5 Pull Ups
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 Box Step Overs
10 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
Wall Sits
Bar Hang
Forearm Plank
Flutter Kicks
Bar Hold (45/65/95?)
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 Thruster (1 KB in each hand) – 3×6 & SA KBS – 3×10 ea arm
Box Step Ups – 3×8 ea leg & Bulgarian Split Squat – 3×6 ea leg
Sit Up Get Up – 3×10 w/ DBL Leg Lifts holding plate – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
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 Double Unders (150 singles)
40 Calorie Ski or Row
30 KBS
20 Ab Mat Sit Ups
10 Pull Ups
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
Dips – 3×10
Tricep Push Down – 3×10
Conditioning –
3 Rounds –
500m Row/Ski or 1k Bike
10 Burpees
10 Pull ups
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
10 Box Step Overs
5 Step Back Lunges (per leg)
10 Pull Ups
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 or JOG a Short lap
Partner B –
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups
*rest while partner A finishes
POST:
Stretch
Bar GYM 