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 G2OH – 35/25
10 Box Step Ups
POST:
STRETCH
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
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 –
5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
WOD:
5 Rounds –
400m Run
15 KBS
10 Goblet Squats
10 Warrior Sit Ups
POST:
STRETCH
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 –
30 Cal C2
5 Pull Up
10 Push Up
10 Warrior Sit Up
WOD – 30m E2MOM:
20 Burpees
16 Box Step Overs
20 Wall Balls
30 KBS
40 Cals C2
POST:
Stretch
WARM UP WOD –
Rowling – 100m
1 Wall Walk for missing by 1-3
2 Wall Walks for missing by 3+
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
10 KBS + 10 Goblet Squats
Bar Hang
10 Sit Up Get Up + 10 Dbl Leg Lifts
8 Wall Ball Shots + 8 Ball Slams
Wall Sit
POST:
Stretch
WARM UP WOD:
30 Calorie Row
5 Thrusters – 45/35
10 T-Pause Push Ups
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Dead Lift – 3×8 & Strict Pull Ups – 3xME
KB Snatch 3×8 ea arm & Goblet Squats – 3×10
Box Step Ups – 3×10 ea Leg & DB load Single Leg RDL – 3×5 ea leg
Sorinex Roll Outs – 3×10 w/ Double Leg Lift – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP:
50 Cal C2
15 Warrior Sit Ups
10 Burpees
WOD:
20m AMRAP –
400m Run (Sub 500m SKI/1K Bike)
20 KBS
10 Wall Ball Shots
10 Perfect Push Ups
10 Pull Ups
POST:
STRETCH
