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 (PVC)
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
WARM UP WOD:
3 Rounds – not for time –
10 Cal Ski
10 Warrior Sit Ups
10 Dbl Leg Lifts – use the rig to counter-balance
STRENGTH:
Strict Pull Ups – 5 x ME – add weight if desired.
Perfect Push Ups – 10 x 10
Strict Press – 5 x 8 (barbell load)
Renegade row – 3×8 each arm
Dips – 3×10
Conditioning:
21-15-9
Cal Ski (or Row)
Pull Ups
DB G2OH (45/35/25)
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 –
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 – Wall Sit
2C – Rest
3A – Ride 15 Cals
3B – Bar Hold (95/65)
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:
15 Cal Bike
10 T2B
10 Air Squats (optional: Band around Knees)
STRENGTH:
Land Mine Thruster – 3×5
Box Squat – 2 – 3 x5 warm up/build up
THEN 5×5 cross load
Face Pulls – 4×10
Banded Pull Aparts – 4×10
Sorinex Roll Outs – 3×10
Conditioning:
21-15-9
Burpees
Ball Slams
Box Step 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!
10m EMOM
Minute 1 – 20 Cal Curve Run (Sub 10 Cal Bike)
Minute 2 – 8 G2OH (35/25)
25M AMRAP
5 Pull Ups
10 Push Ups
15 Cal Ski/Row/Ride
20 KBS
15 Ab Mat Sit Ups
10 Sit Up Get Up (35/25)
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 – NOT FOR TIME!
3 Rounds – not for time –
10 Cal Bike
10 Step Back Lunges – 5 per side
10 Goblet Squats
STRENGTH:
Dead Lift– 2 – 3 × 4 warm up/build up
THEN 4×4 cross load
Body Row – 3×10
DB Curl Press – 3×6
Sorinex Hamstring Curls – 3×10
Conditioning:
15m AMRAP
15 Cal Bike
15 Ab Mat Sit Ups
15 Cal Row
15 Dbl Leg Lifts
15 Cal Ski
15 Sit Up/Get Up (15/25)
POST:
Stretch
Independence Day Open Gym – pick a favorite WOD and go to work.
Happy Birthday America!
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
15 Cal Ski/Bike/Row (50 Cal Curve)
12 Ab Mat Sit Ups
10 Box Step Overs
7 Pull Ups
POST:
4m Ab Mat Challenge
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
7 Pull Ups
7 Push Ups
STRENGTH:
Bench Press – 8-8-6-6-4-4-2-2
DB Incline Press – 3×8
Strict/Weighted Pull Ups – 5×ME (max 10)
Face Pulls – 3×10
DB Curls – 3×8
Conditioning:
7m AMRAP
7 KBS
7 Burpees
7 T2B
7 Deck Rolls
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 G2OH/5 Squat w/ Plate Press (45/35/25)
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 15 Warrior Sit Ups
*rest while you wait for the bag to reach you*
Bar GYM 