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:
10 Cal Ski
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups
STRENGTH:
Land Mine Thruster – 3×5
Back Squat – 2 – 3 x 5 warm up/build up
THEN 5×5 cross load
Dips – 3×10
Sup Grip Bent Over Row – 3×10
GHD – 3×6-8
Bulgarian Split Squat – 3×6 ea Leg
Conditioning:
21-15-9
Cal Ski
Ball Slams
HR Push 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!
2-4-6-8-10
T2B
T-pause Push Up
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:
3 Rounds – not for time –
12 Cal Bike
3-way shoulder – 5 reps
5 OHS (45/35)
STRENGTH:
Snatch BAR COMPLEX
2-Position Snatch – 8×2 (1 Deck + 1 Hang)
Snatch Grip Barbell Shrug – 3×8
OHS – 3×3
Sorinex Cart Roll Out – 3×10
Conditioning:
3:00 CAL Bike/SKI/Row for total calories.
POST:
Stretch
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 T-Pause Push Ups
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
BIKE = 10 Pull Ups
ROW = 7 Burpees
SKI = 10 Box Step Ups (5 per leg)
POST:
STETCH
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
10 Cal Bike
4 Spiderman Lunges – 2 per side (take some time)
5 Inchworms w/ Push Up
25M AMRAP
2 Man Makers (55/45/35)
4 TGU’s (2 per side)
6 Deck Rolls
8 Pull Ups
10 KBS
12 Cal Ski/Row/Ride
POST:
100 Ab Mats for time
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 Standing Press (45/35)
STRENGTH:
CLEAN BAR COMPLEX
2-Position Clean– 8×2 (1 Deck + 1 Hang)
Clean Grip Barbell Shrug – 3×8
Front Squat – 3×5 – keep it light
Dips – 3×10
Conditioning:
100 CAL Bike/SKI/Row for 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
3 Rounds – not for time –
12 Cal Erg
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups
TEAMS OF 3 –
15m AMRAP
Partner A – 15 Cal Ski/Bike/Row
Partner B – 10 KBS/5 Burpees
Partner C – REST
- we’ll move outside together for
TEAMS OF 3 –
15m AMRAP
Heavy Bag Carry down –
Perform 10 Push ups + 10 Air Squats
Heavy Bag Carry Back –
Perform 20 Warrior Sit Ups
*rest while you wait for the bag to reach you*
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 – NOT FOR TIME!
3 Rounds:
12 Cal Bike
5 OHS (45/35)
5 RDL (45/35)
STRENGTH:
Land Mine Thruster – 3×5
Back Squat – 6-6-6-4-4-4 – add weight each set
Face Pulls – 4×10
Banded Pull Aparts – 4×10
Sorinex Cart Roll Out – 3×10
Sorinex Cart Leg Curls – 3×10
Conditioning:
21-15-9
Cal Ski
Ball Slam
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
WOD:
E6MOM for 5 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
10 KBS
10 T2B
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
Pull Up
Step Back Lunge
HR Push Up
E10MOM – 7m AMRAP x 3
AMRAP 1:
7 KB Snatches (per side)
7 Burpees
7 Warrior Sit Ups
AMRAP 2:
7 Pull Ups
7 T2B
7 Wall Ball Shots
AMRAP 3:
7 Cal Ski
7 Squat w/ Plate Press (35/25)
7 G2OH (35/25)
Bar GYM 