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 – 3×6 then 3×5, then 3×3
Barbell or DB Shrugs – 3×12
Sorinex Roll Outs – 3×10
DB Curls – 3×10
Goblet Squats – 3×10
Strict Pull Ups – 4×10 (or ME)
Conditioning:
2k Row or Ski – 4k Bike (pick one)
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 Calorie Row
5 Thrusters – 45/35
10 T-Pause Push Ups
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Front, Back or Box Squat – 3×6 & Leg Curls (machine) – 3×10
DB Curls – 3×10 & Low Row (Machine) or Body Row – 3×10
Strict or Weighted Pull Ups – 3×10 or ME & Incline Press (BB or DB) – 3×8
Sorinex Roll Outs – 4×10 w/ Sit Up Get Ups – 4×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP:
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
20 KBS
10 Goblet Squats
10 Dbl Leg Lifts
POST:
STRETCH
WARM UP – MOBILITY WORK
Warm Up WOD:
50 cals C2
10 Body Rows
10 T-Pause Push Ups
STRENGTH:
Bench Press (DB or BB) – 8-8-6-6-4-4-2-2
DB Incline Press – 3×8
Sorinex Roll Outs – 3×10
Dips – 3×10
Tricep Push Down – 3×10
Strict Standing Press – 3×8
Conditioning –
3 Rounds –
500m Row/Ski or 1k Bike
5 Deck Rolls
10 Pull ups
10 Push Ups
POST:
Stretch
WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
E3MOM – stop and perform one:
10 Box Step Overs
5 Step Back Lunges (per leg)
10 Pull Ups
7 Burpees
15 Push Ups
15 Ab Mat Sit Ups
10 G2OH
POST:
Stretch
WARM UP WOD –
E2MOM for 10m
5 Pull Ups
10 Push Ups
10 Warrior Sit Ups
WOD:
20m Partner Up
Partner A – run short lap (sub 20 cals)
Partner B –
10 Box Step Ups
10 T2B
POST:
STRETCH
WARM UP WOD:
30 Calorie Row
5 Thrusters – 45/35
10 T-Pause Push Ups
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Dead Lift – 3×8 & Strict Pull Ups – 3xME
KB Snatch 3×8 ea arm & Goblet Squats – 3×10
Triceps Push Down – 3×10 & DB Incline Press – 3×8
Sorinex Roll Outs – 3×10 w/ Sit-up Get-up – 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
