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 T2B – Strict
10 Perfect Push Ups
15 Air Squats
20 Ab Mat Sit Ups
POST:
STRETCH
WARM UP WOD:
50 Cal C2
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Front Squat (sub Thruster) – 3×6 & Strict T2B – 3×10
Standing Press – 3×6 & 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 WOD –
50 Cals C2
Hip/Knee Mobility
5 Thrusters
3 Minute AMRAP:
1 Man Maker – 55/35
3 G2OH – 55/35 – (DB Load)
6 Goblet Squats (holding 1 dumbell) – 55/35
9 Dbl Leg Lifts
REPEAT for 5 ROUNDS – 1m Rest between rounds (19 minutes total)
POST:
Stretch
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) – 8-8-6-6-5-5-4
Step Back Lunges – 3×5 ea leg (DB load)
Strict Pull Ups – 3×10 or Max Effort
Sorinex Roll Outs – 3×10
Body Row – 3×10
RDL (DB Load – both hands) – 3×6
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
G2OH (45/35) – start at 10
Squat w/ Plate Press – start at 5
Burpees
POST:
STRETCH
WARM UP WOD –
3×10 of each:
Push Up
Warrior Sit up
Air Squat
WOD:
You Go I Go for 22m
10 Cals C2
10 G2OH
10 Ab Mats
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 Deck Rolls
10 Pull ups
POST:
Stretch
WARM UP WOD –
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Warrior Sit Ups
WOD:
5 Rounds – E5MOM
21 Cal C2
15 Wall Ball Shots
9 T2B
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Burpees
SHOULDER PREP!
Break it up however you want:
200 KBS
100 Goblet Squats
200 Calorie C2 Machine
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
Bar GYM 