WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & Perfect Push Up – 4×10
SA KB Snatch – 3×6 & KB Swings – 3×20
Dead Lift – 3×8 & Box Step Ups – 3×10 ea leg
Sit Up Get Up – 3×10 w/ DBL Leg Lifts holding plate – 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)
10 Perfect Push Ups
10 Body Rows
5 Man Makers (35/25)
10 Double Leg Lifts
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) – 6-6-5-5-5-4
Bulgarian Split Squat – 3×5 ea leg (DB load)
KBS – 3×25
GHD – 3×6-8
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD:
50 Cals Concept 2
10 Strict Pull Ups
10 Step Back Lunges
WOD –
24m EMOM:
1 – 12 Wall Ball Shots
2 – 12 Perfect Push Ups
3 – 12 Box Step Overs
4 – 12 Squat w/ plate press (35/25)
5 – 12 T2B
6 – 12 Cal Ski/Row
POST:
Warrior Sit Up Tabata
WARM UP WOD –
50 Cals C2 or 800m run
10m EMOM – 10 pull ups/20 KBS (alternate every minute)
WOD:
Partner Up – 15m AMRAP
Partner 1 – jog a long lap (sub 25 Cal bike)
Partner 2 –
10 Push Ups
10 Warrior Sit Ups
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
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 – LONG LAP
50 Calorie C2
10 Pull Ups
20 Wall Ball Shots
30 KBS
40 Ab Mat Sit Ups
50 Calorie C2
FAMER’s Carry – LONG 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
Pull Ups – 3×10
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
15 KBS
10 Dbl Leg Lifts
10 Ball Slams
POST:
STRETCH
WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
E3MOM – stop and perform one:
10 Box Step Overs
5 Step Back Lunges (per leg)
10 Pull Ups
7 Burpees
15 Push Ups
15 Ab Mat Sit Ups
10 G2OH
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 Pull Ups
10 Perfect Push Ups
15 Ab Mat Sit Ups
10 Double Leg Lifts
POST:
STRETCH
Bar GYM 