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:
3 Rounds
25 Cal Curve Walk/Jog
10 Cal Ski Erg
3 Spiderman Lunges Per side
WOD:
Partner Up – 20m You Go I go
5 Burpees
8 Cal Bike
5 C&J – (135/115/95/65)
*Each Partner finishes the ENTIRE round before switching
POST:
Partners – Sit Ups w/ Med Ball Pass
4m – 40s work/20s Rest
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!
3 Rounds – not for time –
10 Cal Bike
10 Step Back Lunges – 5 per side
5 Goblet Squats w/ 2s pause in the hole
STRENGTH:
Back Squat – 8-8-8-6-6-4
GHD – 3×8
Body Rows – 3×8 w/ 1s pause at the top
Biceps Curl – 3×8
Banded Pull Aparts & Face Pulls – 3×10 each
Sorinex Roll Outs – 3×10
Conditioning:
15m AMRAP
15 Cal Bike
15 Ab Mat Sit Ups
15 Cal Row
15 Russian Twists
15 Cal Ski
15 Flutter Kick (1-2-3 = 1 count)
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
Ab Mat
Body Row
WOD:
10 Rounds:
500m Row or Ride 1K Bike
10 Pull Ups
10 Push Ups
POST:
6-45-90
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Just like the song – start with 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.
1 – Man Maker (55/45/35/25)
2 – C2B Pull Ups (sub standard pull ups)
3 – Dead Lifts (225/185/135)
4 – Wall Ball Shots
5 – Burpee Pull Ups + T2B
6 – Cart Roll Outs
7 – Box Step Overs
8 – Deck Rolls
9 – Perfect Push Ups
10 – Warrior Sit Ups
11 – SA KB or DB Snatches – 11 per side!
12 – Cal Ski/Bike
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
Post Holiday Party Sweat:
3 Rounds – not for time –
5K Bike Ride
3m Foam Roll/Banded Stretch in between efforts
RPE (5-6 or whatever you’ve got!)
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 Kipping Swings
STRENGTH:
SNATCH BAR COMPLEX
2-Position Snatch – 8×2 (1 Deck + 1 Hang)
Snatch Grip Shrugs – 4×8
OHS – 3×5
Face Pulls – 4×10 each side
Body Row – 3×10
Conditioning:
10m AMRAP
25 Cal Curve Run
10 Air Squats
15 Ab Mat Sit 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
FOR TIME:
500m ROW
Farmer’s Carry – Short Lap
40 Wall Ball Shots
40 Box Step Overs
1K Bike
40 KBS
40 HR Push Ups
40 Pull Ups
500 Ski
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 –
Rowling (Ski-erg works too) – 10x100m – Deck ROLL for punishers
STRENGTH:
Dead Lift– (1-2 set light warm up) 5×5
DB or Barbell Curl – 3×8-10
Seated DB Press – 3×8
Body Rows – 3×10
Bulgarian Split Squats – 3×6 ea leg (DB load if desired)
Conditioning:
15m AMRAP
15 Cal Bike
12 T2B
15 Cal Row
12 Dead Animal Crunches
15 Cal Ski
12 Sorinex Roll Outs
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 –
24m EMOM:
1 – 10 Wall Ball Shots
2 – 15 Perfect Push Ups
3 – 12 Box Step Overs
4 – 10 T2B
5 – 10 Cal Ski
6 – 10 G2OH (35/25)
Conditioning:
10m Ride/Ski/Row for total Distance
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 – not for time –
12 Cal Ski
3-way banded monster walk – Down and Back
5 Pull Ups
20m AMRAP:
20 Warrior Sit Ups
15 Cal Ski/Bike/Row (30 Cal Curve)
12 Ball Slams
10 Box Step Ups
7 Burpees
2 Bar or Ring Muscle Ups
POST:
4m Ab Mat Challenge
Bar GYM 