WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Squat w/ plate press – 3×10 & G2OH – 3×10
DB SL RDL 3×6 ea leg & Goblet Squats – 3×10
Strict or Weighted Pull Ups – 3×10 or ME & DB Incline 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)
10 Perfect Push Ups
10 Body Rows
10 Goblet Squats
10 Box Step Ups
POST:
STRETCH
WARM UP WOD –
3 Rounds:
10 Cal Bike
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 3×3 warm up then 5×5 cross-load
Barbell or DB Shrugs – 3×12
Sorinex Roll Outs – 3×10
Box Squat – 3×5
DB Curls – 3×10
Banded Pull Aparts – 4×10
Face Pulls – 4×10
Conditioning:
100 Cal C2
POST:
STRETCH
WARM UP – MOBILITY WORK
Warm Up WOD –
Rowling – 10x100m – burpees for punishers
WOD – 4 ROUNDS FOR TIME
40 Calorie Ski or Row
30 Push Ups
20 Dbl Leg Lifts
10 Pull Ups
5 Burpees
POST:
Stretch
WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
25 KBS
Bar Hang
10 Sit Up Get Up/10 Dbl Leg Lifts
10 Goblet Squats
Plank
POST:
Stretch
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Bulgarian Split Squat – 3×6 ea leg & OHS – 3×6
KB Windmill – 3×6 ea side & Goblet Squat – 3×8
DB Bench Press – 4×8 & Strict Pull Ups – 4×ME
Triceps Push Down – 3×10 w/ Low Row (machine) – 3×10
CONDITIONING:
100 Calories on C2 machine or 1m Run
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
3 Rounds:
10 Cal C2
10 Ab Mat Sit Ups
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
T2B or Dbl Leg Lift
Perfect Push Up
KBS
POST:
STRETCH/CONDITION
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) – 10-10-8-8-6-6-4
Bulgarian Split Squat – 3×5 ea leg (DB load)
Perfect Push Ups – 3×10
Weighted Step Ups (DB Load) – 3×10
GHD – 3×6-8
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
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 Dbl Leg Lifts
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
Bar GYM 