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 – 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!
2-4-6-8-10
T -Pause Push Up
OHS – PVC Load
SPRINT DAY!
9 Total Sprints – full recovery!!
150m Row
150m Ski
250m Bike
20 Cal Curve Run
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 SKI
3-way shoulder – 5 reps
5 OHS (45/35)
STRENGTH:
Clean BAR COMPLEX
2-Position Clean – 8×2 (1 Deck + 1 Hang)
Barbell load/Clean Grip RDL – 3×8
Front Squat – 3×5
Blue Band Plank Pulls – 3×6 each side
Dips – 3×10
Conditioning:
Partner 10m AMRAP:
Partner A) 25 Cal Curve Run
Partner B) 10 Push Ups (rest for remaining time)
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
Dbl Leg Raises
E6MOM for 6 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
(1-3-5) 10 DB Thrusters (45/25)
(2-4-6) 10 Pull Ups + 10 Push Ups
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 –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
Partner WOD – 24m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Air Squats
Standing Press (45/35)
Forearm Plank
Plate Hold w/ leg lifts (hollow rock posture)
Box Step 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 – NOT FOR TIME!
2-4-6-8-10
Deck Roll
OHS – PVC Load
WORKOUT
5 x 500m Row – 1m Rest between intervals
rest 2m
5 x 500m Ski – 1m Rest between intervals
rest 2m
5 x 1000m Bike – 1m Rest between intervals
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
4×10 Reps of each:
Face Pulls
Banded pull aparts (alternate grip)
3-way shoulder
Mix in assisted spiderman banded stretch between each round
STRENGTH:
DB Floor Press – 3×8
Dips – 3×10
Barbell Standing Press – 3×6
Body Rows – 3×10
POST:
7m AMRAP
5 SA KB Swings (ea arm)
5 Burpees
5 Ball Slams
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
Air Squat
Strength:
Land Mine step back lunge w/ Press – 3×6 ea side
DB Sing Leg RDL – 3×6 ea side (hold a DB in each hand)
Sorinex Hamstring Tucks – 3×10-12
Hang Power Clean – 5×5
Standing Press (barbell) – 4×5
Renegade Row – 3×8 ea side
Conditioning – Pick one:
Partner Curve – 400 Cals
Partner Ski – 260 Cals
Partner Row – 260 Cals
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
3 Rounds Not for Time:
Walk/Run 20 Cals on Curve
5 Windmills (per side)
WOD:
E5MOM for 3 Rounds:
1,750m Bike
10 Back Sqauts
E5MOM for 3 Rounds:
750m Row
10 Med Ball Burpee/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
WOD:
Tabata 8-ways – finish one full 8-round tabata (4 minutes) at each ‘station’ before moving on:
1 – Ball Slams
2 – Pull Ups
3 – Push Ups
4 – Dbl Unders
5 – Sit Up Get Ups
6 – Squat Plate Press
7 – Burpees
8 – Curve 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
30m EMOM –
Alternating minutes 0 – 9:
Even minutes (starting with 0) – 12 Cal Bike
Odd Minutes – 15 KBS
Alternating minutes 10 – 19:
Even minutes – 12 Cal Ski
Odd Minutes – 10 Box Jumps
20-29 –
Even Minutes – 15 Cal Curve
Odd Minutes – 15 Ball Slams
POST:
Stretch
Bar GYM 