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
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 – 10 Rounds to 100m
Deck Roll Punisher
WOD 1 –
10m EMOM
Min 1 – 10 Cal Ski
Min 2 – 10 Pull Ups
WOD 2 –
10m EMOM
Min 1 – 10 Cal Bike
Min 2 – 10 T-Pause Push Ups
WOD 3 –
10m EMOM
Min 1 – 10 Cal Row
Min 2 – Box Stop 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 –
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 –
5-10-15-20
Cal Ski/Row/Bike
Warrior Sit Up
WOD:
Tabatas:
1. Burpees
2.Pull Ups
3. Wall Ball Shots
4. Flutter Kicks
5. T2B
6. Curve Run
POST:
6-45-90
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 –
10 Cal Bike
3 Spiderman Lunges – per side
5 OHS – PVC Load
STRENGTH:
Dead Lift – 5-5-5-3-3-3
DB Curl Press – 3×8
Strict Pull Ups – 5xME (add weight if desired)
Single Leg RDL – DB load (one in each hand) -3×6 each leg (light and long)
Sorinex Push Up + Pike & Tuck – 3×5
CONDITIONING:
E3MOM for 5 Rounds –
500m SKI or ROW
or 1000m Bike
HAPPY NEW YEAR!
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 UP!
Share the work, on 1 person works at a time:
350 Cal Curve Run OR 200 Cal Ski, Row or Bike
150 KBS
100 Push Ups
80 Pull Ups
60 Wall Ball Shots
30 Burpees
POST:
STRETCH
Bar GYM 