WARM UP – MOBILITY WORK
9/11 MEMORIAL WOD
2001 Meter Row or Ski
11 Box Step Ups
11 C2B Pull Ups
11 Push Ups
11 Wall Balls
11 T2B
11 G2OH (35/25)
11 KBS
11 Goblet Squats
11 Burpees
2001 Meter Row or Ski
POST:
STRETCH
WARM UP WOD –
50 Cal C2
20 Dbl Leg Lifts
20 Warrior Sit Ups
WOD:
4 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 Ab Mat Sit Ups
10 Box Step Overs
10 Sorinex Push Up + Pike
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 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
5 Rounds:
10 KBS – light, warm up weight
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep
Eights!
3x – 8m AMRAP
2m rest between AMRAPs
AMRAP 1 –
5 Pull Ups – 10 Push Ups – 15 Ab Mat Sit Ups
AMRAP 2 –
15 KBS – 10 Goblet Squats
AMRAP 3 –
5 Wall Ball Shots – 5 KTE (strict) – 1 Man Maker (55/35)
POST:
Stretch
WARM UP WOD –
50 Cals C2 or 400m run
5-4-3-2-1 – Strict Pull Up – Warrior Sit Up
WOD:
You Go I Go for 22m
5 T2B – Strict
10 Air Squats
10 Perfect Push Ups
10 Flutter Kicks – 1-2-3=1 count
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cals on Concept2
PVC Squat Practice – 5 reps
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 8-8-6-6-5-5-4
Step Back Lunges – 3×5 ea leg (DB load)
Strict Pull Ups – 3×10 or Max Effort
Sorinex Roll Outs – 3×10
Body Row – 3×10
RDL (DB Load – both hands) – 3×6
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
WARM UP – MOBILITY WORK
Warm Up WOD –
Rowling (Ski-erg works too) – 10x100m – Burpees for Punisher
WOD – 3 ROUNDS
Short Lap Farmer’s Carry
12 KBS
9 Goblet Squats
6 SA KBS (3 ea arm)
3 Burpees
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 –
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:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & Perfect Push Up – 4×10
TGU’s – 3×3 ea arm & Goblet Squat – 3×10
Lunges (step back or forward) DB load – 3×6 ea leg & Bulgarian Split Squat – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Sit Up get Up (35/25) – 3×10
CONDITIONING – pick one:
100 Calories on C2 machine
800m Run
POST:
STRETCH
Bar GYM 