Category: Uncategorized

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

20 Cal Ski/Bike/Row (60 Cal Curve)

15 Ab Mat Sit Ups

10 Box Step Overs

5 Pull Ups

POST:

6-45-90

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 Calorie Bike/Ski/Row

10 Box Step Overs

10 Wall Ball Shots

STRENGTH:

Weighted Pull Ups – 5xME

Perfect push ups – 5×15

Lateral Lunges – 3×5 each way (barbell or PVC load)

Sorinex Cart Roll Outs – 3×10

Barbell RDL – 3×6

Conditioning:

7m AMRAP

7 Hang Power Cleans (95/65)

7 Push Press (95/65)

7 Burpees (over the bar if there’s room)

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

Pull Up

Push Up

Goblet Squat

STRENGTH:

Back Squat – 3×5 then 3×3

Curl Press – 3×10

Sorinex Hamstring Curl – 3×10

Conditioning:

1K Row

2K Bike

1K ski

RPE – 6/7

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)

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

WOD:

30m Clock:

Row/Ski/Ride for DISTANCE

E3MOM – stop and perform:

BIKE = 12 Kettle Bell Swings

ROW = 5 Step Back Lunges (per leg)

SKI = 10 Squat Plate Press

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 –

10 Cal Ski

10 Warrior Sit Ups

5 GHD

8 RDL (45/35)

STRENGTH:

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

THEN 4×4 cross load

Sorinex Hamstring Curls – 3×6

Body Rows – 3×10

Conditioning:

15m AMRAP

15 Cal Bike

10 Sorinex Roll Outs

15 Cal Row

10 Burpees

15 Cal Ski

10 Wall Ball Shots

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 Pull Ups

Min 2 – 10-12-15 Push Ups – pick a number you can sustain

Teams of 3 – 12m at each station – 30s to transition:

1A – Row/Ski 250/200m

1B – Hold Plank

1C Rest

2A – Run 25 Cals on Curve

2B – Ball Slams

2C – Rest

3A – Ride 15 Cals

3B – T2B 

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 – NOT FOR TIME!

3 Rounds:

20 Cal Bike

10 Sit Up/Get Up

10 Push Ups

STRENGTH:

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 – NOT FOR TIME!

2-4-6-8-10

Deck Roll

Burpees

STRENGTH:

Bench press – 2×4 warm up/build up then 4×4 cross load

Strict 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