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
5 Man Makers
10 Double Leg Lifts
POST:
STRETCH
WARM UP WOD –
5 Rounds:
10 KBS – light, warm up weight
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
Banded Pull Aparts – 4×10
Conditioning:
2k Row or Ski – 4k Bike (pick one)
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
10 Box Step Overs
5 Step Back Lunges (per leg)
10 Pull Ups
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
Wall Sits
Bar Hang
Forearm Plank
Flutter Kicks
Bar Hold (45/65/95?)
POST:
Stretch
Warm Up WOD:
5 Rounds –
10 G2OH
10 Dbl Leg Lifts
STRENGTH:
Bench Press (DB or BB) – 5-5-5-3-3-3
DB Incline Press – 3×8 (keep it safe!)
Sorinex Roll Outs – 3×10
Body Rows – 4×8 w/ 1s pause at the top
Tricep Push Downs – 3×10
Conditioning –
100 Cal C2
100 Ab Mat Sit Ups
POST:
Stretch
WARM UP WOD –
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 WOD:
3 Rounds –
30 Cal Row
10 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
WARM UP – MOBILITY WORK
WARM UP WOD –
5 Rounds –
10 Cal C2
5 Pull Ups
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
G2OH – DB Load
Box Step Overs
Sit Up Get Up – same DB’s
Air Squats
POST:
STRETCH/CONDITION
WARM UP WOD –
50 Cals C2 or 400m run
WOD:
You Go I Go for 22m
5 Pull Ups
10 Ball Slams
10 Perfect Push Ups
10 Warrior Sit Ups
POST:
STRETCH
WARM UP
WOD:
FOR TIME:
Thanksgiving with the Girls!
Angie’s House:
20 Pull Ups
20 Push Ups
20 Warrior Sit Ups
20 Air Squats
Helen’s House:
400m Run (sub 25 cals)
21 KBS
12 Pull Ups
Fran’s House:
15 Thrusters
Nancy’s House:
400m Run (sub 25 cals)
15 OHS
Grace/Isabel’s House:
20 G2OH (barbell load)
Kelly’s House:
400m Run (sub 25 cals)
30 box jumps
30 Wall balls
Bar GYM 