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 – 10 Cal Ski/Row

Minute 2 – 10 Dbl Leg Lifts (use the rig for counter balance)

WOD:

20M AMRAP

5 Pull Ups

10 Push Ups

15 Cal Ski/Row/Ride

10 Sit Up Get Up (35/25)

5 Box Step Ups (each leg)

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

Deck Roll

Burpees

STRENGTH:

DB Bench press – 2- sets warm up/build up then 5×5 cross load

Strict/Weighted Pull Up – 3xME

Curl Press – 3×6-8

Sorinex Roll Outs – 3×10

GHD – 4×6

Conditioning:

12m AMRAP

12 Cal Bike

12 Box Step Overs

12 Cal Ski

12 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!

3 Rounds:

12 Cal Bike

8 Sit Up/Get Up

10 Push Ups

STRENGTH:

Land Mine Thruster – 3×5

Back Squat – 2 – 3 x 5 warm up/build up 

THEN 5×5 cross load

Face Pulls – 4×10

Banded Pull Aparts – 4×10

Green Band Good Mornings – 3×8

Bulgarian Split Squat – 3×6 ea Leg

Conditioning:

21-15-9

Cal Ski

G2OH – 35/25

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

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 RING or Bar Muscle Ups (Sub 4 C2B pull ups)

4 Squat w/ Plate Press (45/35/25)

6 Burpees

8 G2OH (45/35/25)

10 Sorinex Roll Outs

12 Cal Ski/Row/Ride

POST:

Flutter Kick Tabata

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

3-way shoulder – 5 reps

5 Kipping Swings

STRENGTH:

SNATCH BAR COMPLEX

2-Position Snatch – 8×2 (1 Deck + 1 Hang)

T2B – Strict – 50 Total

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

Friday the 13th – Lucky 13

3 Rounds:

13 Push Ups

13 Box Jumps

13 Cal Ski/Row

13 KBS

13 Push Press (45/35)

13 RDL (45/35)

13 T2B

13 Dips

13 Air Squats

13 Ab Mat Sit Ups

13 Ball Slams

13 Cal Bike

13 Pull Ups

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 – 3×5

Body Rows – 3×10

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!

2-4-6-8-10

T2B

OHS – PVC Load

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 –

10m EMOM

Min 1 – 10 Pull Ups

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

WINDMILL – KB Load – 3×5 each way

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!

3 Rounds – not for time –

10 Cal Bike

10 Box Step Ups

5 Inchworms w/ Push Up

STRENGTH:

Dead Lift– 2 – 3 × 4 warm up/build up 

THEN 4×4 cross load

Barbell Curls – 3×8

Body Rows – 3×10

Conditioning:

15m AMRAP

15 Cal Bike

12 G2OH (35/25)

15 Cal Row

12 Push Ups

15 Cal Ski

12 Air Squats

POST:

Stretch