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 – 3×5 (per side)
Sit Up Get Up – 3×10 (45/35/25)
Strict (or weighted) Pull Ups – 5×ME
Barbell OR DB Bench Press– 3×8
Perfect Push Ups – 3×12-15 (use DB’s or the perfect push up bars)
Man Makers – 10 Total (45/35/25) mix them in as you see fit
Conditioning –
SHARE THE WORK
Partner Curve – 400 cals
Partner Ski, Bike or Row – 280 cals
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
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 – 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 – 10-10-8-8-6-6
GHD – 3×8
Body Rows – 3×10
DB Curl Press – 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 Dbl Leg Lifts
15 Cal Ski
15 Flutter Kick (1-2-3 = 1 count)
POST:
Stretch
ARM 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 Calorie Bike/Ski/Row
5 Inchworm w/ Push Up
5 Spiderman Lunge w/ Twist (per side)
WOD:
50 Air Squats
10 Burpees
40 Pull Ups
10 Burpees
30 KBS
10 Burpees
20 Ab Mat Sit Ups
10 Burpees
20 Ab Mat Sit Ups
10 TTB
30 Ball Slams
10 TTB
40 Push Ups
10 TTB
50 DBL Unders (3 for 1 singles)
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:
3 Rounds – not for time –
12 Cal SKI
3-way shoulder – 5 reps
5 OHS (45/35)
STRENGTH:
SNATCH BAR COMPLEX
2-Position Snatch – 8×2 (1 Deck + 1 Hang)
Barbell load/Snatch Grip RDL – 3×8
OHS – 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 – NOT FOR TIME!
3 Rounds – not for time –
10 Cal Bike
10 Box Step Ups
10 Sorinex Cart Roll outs
20M EMOM
1 – 3 RING or Bar Muscle Ups (Sub 8 C2B pull ups)
2 – 10 Squat w/ Plate Press (35/25)
3 – 12 Burpees
4 – 15 G2OH (35/25)
5 – 4 Big Ball/Big Bag Dumps
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 – 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
5 Strict Press (Barbell)
5 Back Squats (barbell)
STRENGTH:
Land Mine Thruster – 3×8
GHD – 3×6
SA KB Snatch – 3×6-8 each side
Windmill – 3×5 ea side (light!!!)
TGU’s – 5×4 (20 Total Reps – 10 per side)
Wall Walks – 5×3 (mix these in as you work through the rest)
Sorinex Knee Tucks + Push Up – 3×8
Sorinex Leg Curls – 3×10
Conditioning:
1,000m Time Trial – best 1K effort on SKI Erg or ROW
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
Push Up
Pull Up
Warrior Sit up
WOD:
10 Rounds:
500m Row or Ride 1K Bike
10 Pull 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
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
Banded Pull Aparts – 10 reps
5 OHS (PVC) w/ Monster Band around Knees
20m AMRAP:
Heavy Bag Carry – Short Lap (sub farmer’s carry)
15 Cal Ski/Bike/Row (30 Cal Curve)
12 Ab Mat Sit Ups
10 Box Step Overs
7 Pull Ups
POST:
4m Ab Mat Challenge
Bar GYM 