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 Cal C2
10 Dbl Leg Lifts
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Pull Up
Perfect Push Up
Goblet Squat
POST:
STRETCH/CONDITION
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 – 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:
50 Cals Concept 2
10 Strict Pull Ups
10 Step Back Lunges
WOD –
24m EMOM:
1 – 10 Wall Ball Shots
2 – 10 Perfect Push Ups
3 – 10 G2OH – 45/35/25
4 – 10 Dbl Leg Lifts Holding plate – 45/35/25
5 – 10 Squat w/ Plate press – 45/35/25
6 – 10 Cal Ski/Row
POST:
STRETCH
WARM UP – MOBILITY WORK
12 Days of Christmas –
1 – Wall Walk
2 – Turkish Get Ups (1 per side) – 55/35
3 – Squat w/ Plate Press – 45/35
4 – Pull Ups
5 – Burpees
6 – Box Step Overs
7 – Perfect Push Ups
8 – Goblet Squats – 55/35
9 – Double Leg Lifts (holding plate) (45/35)
10 – Cal Ski/Bike/Row
11 – Sit Up/Get Up (45/35)
12 – DB Clean & Jerk or G2OH – however you get there (45/25)
WARM UP WOD:
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
Renegade Row (sub low row machine) – 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
10 T2B
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
7 Burpees
15 Push Ups
15 Ab Mat Sit Ups
10 G2OH
POST:
Stretch
WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
WOD – 22m E2MOM:
10 Cal Bike/Ski/Row
10 Warrior Sit Ups
8 G2OH – 35/25
POST:
Stretch
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & Perfect Push Up – 4×10
KB Thruster (1 KB in each hand) – 3×6 & Goblet Squat – 3×8
DB Bench Press – 3×8 & Strict Pull Ups – 3×ME
Tricep Push Down – 3×10 w/ Bicep Curls – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
Bar GYM 