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
Perfect Push Ups
Squats w/ Plate Press – 25/15
G2OH – 25/15
Plate Hold w/ Leg Lifts – 25/15
Step Back Lunges
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
12 KBS
15 Cal Bike
12 Box Step Overs
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
WOD –
24m EMOM:
1 – 10 Pull Ups
2 – 12 G2OH (45/35)
3 – 12 Box Step Overs
4 – 10 Sorinex Roll Outs
5 – 10 Cal Row
6 – 15 Ab Mat sit ups
Conditioning:
10m Ride/Ski/Row for total Distance
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
Deck Clean – 10×2-position cleans – add weight (deck & hang)
Clean Grip Shrug – 3×8
Standing Press – 3×5
Sorinex Roll Outs – 3×10
GHD – 3×8
CONDITIONING:
3 Rounds –
400m Run
10 Push Ups
10 Pull Ups
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
KBS
Rest 3m
21-15-9
Pull Up
Push Up
Rest 2m
21-15-9
Cal Ski
Wall Ball
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!
3 Rounds – not for time –
10 Cal Bike
10 Box Step Ups
10 Floor Wipers (per side) holding a loaded barbell
20M EMOM
1 – 2 Wall Walks
2 – 10 Loaded Step Back Lunges (5 per side) – load with the heavy bag(s)
3 – 10 Cal Ski (or 20 cal Curve run)
4 – 10 squats with plate press
5 – 4 Big Ball Dumps
POST:
4m Ab Mat Challenge
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 Bike
10 Body Rows
5 Squat Practice (PVC – Squat down with the PVC across your back, push it to overhead position while in the hole, stand up in OHS posture).
STRENGTH:
Back Squat (sub Box Squat) – 3×3 warm up/build up. Then 5×5 Cross Load
Weighted Lunges (DB Load) – 3×5 each leg
Sorinex Cart Roll Outs – 3×10
Strict Pull Ups – 3xME
Bulgarian Split Squat DB Load – 3×6
Conditioning:
3 Rounds for time:
2k Bike or 1K Ski/Row
*rest 2m between efforts*
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 Pull Ups
WOD:
E5MOM for 5 rounds
1000m Ski or Row
-or-
2000m Bike
POST –
Tabata – Flutter Kicks
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
Strict Pull Ups – 3×ME (add weight if desired)
Dips – 3×10
Sorinex Push Up+Pike – 3×6 – slow and steady
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 –
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:
Flutter Kick Tabata
Bar GYM 