WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Squat w/ plate press – 4×10 & G2OH – 4×10
KB Swings 3×20 & Renegade Row – 3×10
Strict or Weighted Pull Ups – 3×10 or ME & DB Bench Press – 3×8
Sorinex Roll Outs – 3×10 w/ Strict T2B – 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)
15 KBS
10 Box Step Overs
10 Strict KTE
POST:
STRETCH
WARM UP WOD –
5 Rounds:
10 KBS – light, warm up weight
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 3 warm ups set then 5×5 cross load
Barbell or DB Shrugs – 3×12
GHD – 3×6
Sorinex Roll Outs – 3×10
DB Hammer Curls – 3×10
Face Pulls – 4×10
Banded Pull Aparts – 4×10
Conditioning:
E3MOM for 4 Rounds
500m ROW (sub SKI or 1K bike)
POST:
STRETCH
5 Rounds:
10 KBS – light, warm up weight
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep
3x – 7m AMRAP
2m rest between AMRAPs
AMRAP 1 –
5 Pull Ups – 10 Goblet Squat – 15 Push Ups
AMRAP 2 –
15 KBS – 15 Ab Mat Sit Ups
AMRAP 3 –
5 Wall Ball Shots – 5 T2B (strict) – 1 Man Maker (55/35)
POST:
Stretch
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 Air Squats
10 Perfect Push Ups
10 Flutter Kicks – 1-2-3=1 count
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
TGU’s – 3×3 ea arm & Goblet Squat – 3×10
Strict T2B – 3×10-12 & Bulgarian Split Squat – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Wall Walk – 3×3
CONDITIONING – pick one:
100 Calories on C2 machine
800m Run
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 –
Farmer’s Carry – LONG LAP
50 Calorie Ski or Row
10 Pull Ups
20 Wall Ball Shots
30 KBS
40 Ab Mat Sit Ups
50 Calorie Ski or Row
FAMER’s Carry – LONG LAP
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) – 6-6-6-4-4-4
Bulgarian Split Squat – 3×5 ea leg (DB load)
Strict Pull Ups – 3×10 or Max Effort
Sorinex Roll Outs – 3×10
OHS – 3×10 (45/35)
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
Pull Ups – start at 5
KBS – start at 15
Burpees
POST:
STRETCH
WARM UP WOD –
50 Cals C2 or 400m run
WOD:
You Go I Go for 22m
5 Pull Ups
10 Ball Slams
10 Perfect Push Ups
10 Warrior Sit Ups
POST:
STRETCH
Bar GYM 