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 Rounds –
8 Cal Ski
10 T-Pause Push Ups
STRENGTH:
Bench Press (DB or BB) – 8-8-6-6-4-4
Body Row – 3×10
Dips – 3×10
DB Curl Press (seated or standing) – 3×6
Conditioning –
Running Clock – it’s a race to 2500m on the row or ski/5000m on the bike.
*every minute – stop and do 5 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 – NOT FOR TIME!
2-4-6-8-10
Push Up
Warrior Sit Up
SPRINT DAY!
9 Total Sprints – full recovery!!
150m Row
150m Ski
250m Bike
20 Cal Curve Run
POST:
STRETCH
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
Deck Clean – 10×1-deck cleans – add weight each set
Clean Pulls – dead, scoop, shrug – 3×3
Front Squats – 3×3
Bulgarian Split Squat – 3×5 ea side
Sorinex Roll Outs – 3×10
Banded Shoulder Rotators – 3×8 ea side (3lb Crossover Symmetry band).
CONDITIONING:
3 Rounds –
20 Cal C2
10 Push Ups
15 Air Squats
20 Ab Mat 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:
10 Cal Ski
3 Windmill per side
WOD:
21-15-9
Cal Bike
Wall Ball Shots
Rest 2m
21-15-9
Pull Up
Push Up
Rest 2m
21-15-9
Cal Ski
Box Step Overs
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
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
Battery Hold (use a Kettle Bell)
Forearm Plank
Plate Hold w/ leg lifts (hollow rock posture)
Bar or Ring Hang
POST:
Stretch
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
5 Standing Press (45/35)
STRENGTH:
SNATCH BAR COMPLEX
2 position SNATCH – 8×2 – add weight each set
SNATCH Grip Barbell Shrug – 3×6
Standing Press – 3×6
Dips – 3×10
Sorinex Push Up+Pike – 3×5 – slow and steady
Conditioning:
7m AMRAP –
7 KB Snatches – per arm
7 Burpees
7 T2B
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 G2OH (25/15)
20 Ab Mat Sit Ups
10 Pull Ups
POST:
Stretch
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
10 Perfect Push Ups (or 12, 13, 14, whatever suits you)
STRENGTH:
Dead Lift – 3×3 warm up then Cross Load 5×5
Single Leg RDL (DB Load) – 3×6 each leg
Bicep Curls (DB or BB) – 3×10
Sup. Grip Bent over Row – 3×6
Sorinex Cart Roll Outs – 3×10
Conditioning:
12m AMRAP
12 Cal on C2 Machine
12 T2B
12 Warrior Sit Ups
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
10 Pull Ups
WOD:
E5MOM for 5 rounds
1000m Ski or Row
-or-
2000m Bike
POST –
Tabata – Sit Up Get Up (35/25/15)
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
Partner Competition!
3 Rounds – with a partner. Split the REPS/CALS however you want.
2m Max Cal Bike
2m Max Push Ups
2m Max KBS (55/35)
2m Max Cal Ski
2m Max Ab Mat Sit Ups
Total Reps and Cals is your score. 2m break between ROUNDS (there are only 3 rounds).
POST:
Stretch
Bar GYM 