WARM UP WOD –
50 Cal C2
20 Dbl Leg Lifts
20 Warrior Sit Ups
WOD:
250 KBS*
*every time you put the bell down, 25 calories on the bike, ski or row
POST:
Stretch/Condition
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 Wall Ball Shots
10 Perfect Push Ups
POST:
STRETCH
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
KB Swings 3×20 & Goblet Squats – 3×10
Strict Pull Ups – 3×10 or ME & DB Bench 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 – MOBILITY WORK
WARM UP WOD –
3 Rounds:
10 Cal C2
10 Dbl Leg Lifts
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Deadlift (185/135/95)
Perfect Push Up
Ab Mat Sit Up
POST:
STRETCH/CONDITION
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Burpees
SHOULDER PREP!
Break it up however you want:
200 KBS
100 Box Step Overs
200 Calorie C2 Machine
POST:
Stretch
WARM UP WOD –
50 Cals C2 or 400m run
5-4-3-2-1 – Strict Pull Up – Warrior Sit Up
WOD:
4 Rounds
500m Row or Ski/1000m Bike
25 KBS
25 Dbl Leg Lifts
25 Air Squats
25 Pull Ups
POST:
STRETCH
WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
WOD – 24m E2MOM:
10 Cal Bike/Ski/Row
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups
POST:
Stretch
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Back Squat – 3×10 & Strict Pull Ups 3×ME
SA KB Snatch – 3×10 ea arm & Goblet Squat – 3×10
DB Bench Press – 3×8 & Dead Lift – 3×10 (barbell)
Tricep Push Down – 3×10 w/ Bicep Curls – 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)
15 Heavy KBS
12 Dbl Leg Lifts
9 Ring Push Ups or Perfect Push Ups or T-pause Push Ups
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
Supinated Grip Bent Over Row – 3×6 or 8
Body Rows – 3×10
Bulgarian Split Squat – 3×8 ea leg
Sorinex Hamstring Curls – 3×10
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
15 KBS
10 Wall Ball Shots
5 Pull Ups
POST:
STRETCH
Bar GYM 