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 Bike
3-way shoulder – 5 reps
5 Standing Press (45/35)
STRENGTH:
CLEAN BAR COMPLEX
Hang Power Clean – 5×3 – add weight each set
Clean Grip Barbell Shrug – 3×6
Standing Press – 3×6
Dips – 3×10
Strict T2B – 3×10
Conditioning:
12m AMRAP –
JOG – Short Loop
15 KBS
5 Burpees
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
Banded Pull Aparts – 10 reps
5 OHS (PVC) w/ Monster Band around Knees
20m AMRAP:
Heavy Bag Carry – Short Lap
15 Cal Ski/Bike/Row (50 Cal Curve)
12 Ab Mat Sit Ups
10 Box Step Overs
7 Pull Ups
POST:
4m Ab Mat Challenge
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:
12 Cal Ski
5 Pull Ups
10 HR Push Ups
10 Air Squats (optional: Band around Knees)
STRENGTH:
Land Mine Step Back Lunge w/ Press – 3×5 ea side
Front Squat – 2 – 3 x5 warm up/build up
THEN 5×5 cross load
Body Rows – 4×10 w/ Pause at top
DB Floor Press – 4×8
Sorinex Roll Outs – 3×10
Conditioning:
21-15-9
Cal Ski
Cal Bike
Double Under (3 for 1 singles)
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
Alternative Fight Gone Bad:
3 Rounds for Total Reps – each round is 5 minutes long
1m G2OH – 35/25
1m Palm Release Push Ups
1m Box Jumps (Step Ups)
1m Air Squats
1m Ski (cals)
1m REST
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 –
10m EMOM
Min 1 – 8 Cal Ski
Min 2 – 12 Push Ups
Teams of 3 – 12m at each station – 30s to transition:
1A – Row/Ski 250/200m
1B – Hold Plank
1C Rest
2A – Run a short lap – outside
2B – Wall Sit
2C – Rest
3A – Ride 15 Cals
3B – Bar Hold (95/65)
3C – 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:
3 Rounds – not for time –
12 Cal Bike
3-way shoulder – 5 reps
5 OHS (PVC)
STRENGTH:
SNATCH BAR COMPLEX
2-Position Snatch – 8×2 (1 Deck + 1 Hang)
Snatch Grip Barbell Shrug – 3×8
OHS – 3×5
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
WARM UP WOD – NOT FOR TIME!
10m EMOM
Minute 1 – 20 Cal Curve Run (Sub 10 Cal Bike)
Minute 2 – 8 G2OH (35/25)
25M AMRAP
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups
20 KBS
15 Cal Ski/Row/Ride
10 Dbl Leg Lifts w/ counter weight (35/25)
5 Burpees
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 Step Back Lunges – 5 per side
10 Goblet Squats
STRENGTH:
Dead Lift– 2 – 3 × 4 warm up/build up
THEN 4×4 cross load
GHD – 3×6
DB Curl Press – 3×8
Sorinex Hamstring Curls – 3×10
Sorinex Knee Tucks – 3×10-12
Conditioning:
15m AMRAP
15 Cal Bike
15 Ab Mat Sit Ups
15 Cal Row
15 Dbl Leg Lifts
15 Cal Ski
15 Sit Up/Get Up (15/25)
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 –
10m EMOM
Min 1 – 10 Body Rows
Min 2 – 10-12-15 Push Ups – pick a number you can sustain
STRENGTH:
Box Squat – 2 – 3 x5 warm up/build up
THEN 5×5 cross load
Dips – 3×10
Banded Pull Apart – 4×10
Face Pulls – 4×10
Body Rows – 3×10
Conditioning:
1 of each as fast as possible – allow recovery between efforts
100 Cal Bike
100 Cal Ski (or Row)
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
PVC OHS
Sorinex Cart Roll Outs
25m AMRAP:
Heavy Bag(s) Carry – short lap
25 Cal Ski/Bike/Row (60 Cal Curve)
20 Box Step Ups (total – 10 per leg)
15 Ab Mat Sit Ups
10 G2OH (45/35/25)
5 Squat w/ Plate Press (45/35/25)
POST:
STRETCH
Bar GYM 