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 –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sits
Bar Hang
Forearm Plank
Flutter Kicks
Bar Hold (45/65/95?)
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 6 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
Push Up
Ab Mat Sit Up
Strength:
Land Mine Hip to Hip – 3×6 (3 per side)
GHD – 3×6
Body Rows – 3×10
Barbell RDL – 3×8 (put weight on the bar)
Plank SA Banded Pulls – 3×6 each arm (blue band)
Sit Up/Get Up – 4×10 (35/25)
Conditioning: SHARE THE WORK
Partner Curve – 400 cals
Partner Ski, Bike or Row – 280 cals
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
Sorinex Cart Roll Out
STRENGTH:
24m EMOM:
1 – 10-12 Pull Ups
2 – 8 RDL + 8 Strict Press (DB Load – 45/35/25)
3 – 12 Box Step Overs
4 – 10 Squat w/ Plate Press (35/25)
5 – 10-12 Dips
6 – 12 Ball Slams
Conditioning:
10m AMRAP
15 Cal Bike/Ski/Row (25 Cal Curve)
10 Sit Ups Get Ups
10 Flutter Kicks holding plate (1-2-3=1 count)
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:
20 Cal Bike
10 Pull Ups
10 Push Ups
10 Ab Mat Sit Ups
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 Cal SKI/BIKE)
15 Push Ups
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
HR Push Ups
Sorinex Cart Roll Out
Pull Ups
30m AMRAP:
Farmer’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 Ball Slams
5 DB Thrusters (45/25)
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 –
3 Rounds – not for time
12 Calorie Bike/Ski/Row
5 Inchworm w/ Push Up
5 Spiderman Lunge w/ Twist (per side)
STRENGTH:
Weighted Pull Ups – 5xME
Sorinex Cart Roll Outs – 5×10
Arnold Press – 3×8
Sorinex Tuck+Pike – 3×6 (tuck+pike = 1)
Conditioning:
7m AMRAP
7 KBS
7 Burpees
7 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 – 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
Banded Pull Apart – 4×10
Face Pulls – 4×10
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
DB Curls – 3×8
Sorinex Cart Roll Outs – 3×10
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
Bar GYM 