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
Pull Up
Push Up
Warrior Sit Up
Happy 50th Hans!
Hans HERO WOD:
50 C&J – 170 is the RX
*E5MOM – run 400m*
sub 25 cals on C2
SCALE THE WEIGHT APPROPRIATELY!
Rx is to touch the ground every rep. Hang Clean & Jerk is a scaled effort (but absolutely acceptable!)
POST –
4m Alternating every 30s between forearm plank and 6″ leg holds
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
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
OPEN GYM…find a WOD and enjoy.
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
Rowling – 100m SKI or ROW
Burpee Punisher
WOD 1:
2 Rounds for Time:
20 Pull Ups
20 Push Ups
20 Ab Mats
20 Air Squats
Rest 3m
WOD 2:
3 Rounds for time:
400m RUN (Sub 25 cal C2)
21 KBS
12 G2OH (35/25)
Rest 2m
WOD 3:
3 Rounds for Time:
10 Wall Ball Shots
10 T2B
10 Goblet Squats
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
5 burpees + 5 Pull Ups
WOD:
E5MOM for 5 rounds
1000m Ski or Row
-or-
2000m Bike
POST –
Tabata – Sit Up Get Up (35/25/15)
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
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 –
3×5 each of:
Deck Roll
PVC OHS
Double Leg Lifts
WOD:
21-15-9
Cal Bike
Wall Ball Shot
Rest 3m
21-15-9
Cal Row
Perfect Push Up (on DB’s)
Rest 2m
21-15-9
Cal Ski
Pull Ups
Post:
4m Ab Mat Challenge
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
Pull Up
Push Up
Warrior Sit Up
WOD:
20 Cal Concept 2
80 KBS
40 Cal C2
60 Back Squats (45/35/PVC)
60 Cal C2
40 Push Ups
80 Cal C2
20 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
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
Warrior Sit up
WOD:
10 Rounds –
500m SKI or ROW or 1000m bike
10 Pull Ups
POST:
4m Plank – 50s on/10s Rest
(Forearm, Right Side, Left Side, Push Up Position)
Bar GYM 