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 –
10m EMOM
Min 1 – 10 T-Pause Push Ups
Min 2 – STRICT PULL UPS – Pick a number that you can repeat.
WOD – 4 ROUNDS FOR TIME
50 Double Unders (150 singles)
40 Calorie Ski or Row
30 KBS (55/35)
20 Ab Mat Sit Ups
10 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 –
10m EMOM
Min 1 – 10 T-Pause Push Ups
Min 2 – 10 Body Rows
Partner Up! – 24m Running Clock
Partner A – 25 Cal C2 (45 Cal Curve)
Partner B – 10 KBS – 10 Warrior Sit Ups (rest until your partner finishes the 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 –
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
GHD – 3×6
Conditioning:
3 Rounds for time:
2k Bike or 1K Ski/Row
*rest 2m between efforts*
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
T2B
Push Up
Dbl Leg Lift
WOD:
2 Rounds –
2m Bike for Cals
2m Rest
2m Ball Slams for total
2m Rest
2m Ski For Cals
2m Rest
2m Push Ups
2m Rest
2m Row for Cals
2m Rest
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
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
Bar GYM 