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!
5-4-3-2-1
Pull Up
Push Up
AB Mat Sit Up
STRENGTH:
Weighted or Strict Pull Ups – 5xME
Weighted or Strict Dips – 5×10
Sorinex Hamstring Curl – 3×10
Conditioning:
1 x 500m Ski
3 x 250m Ski
5 x 150m Ski
Allow recovery in between efforts. RPE 7-8 on the efforts
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
FOR TIME:
500m ROW
40 KBS
40 Wall Ball Shots
40 Box Step Overs
40 Ball Slams
40 Pull Ups
500 Ski
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 Ups
Push Ups
Sorinex Roll Outs
STRENGTH:
2-Position Clean – 8×2
Supinated Grip Bent Over Row – 3×8
Banded Pull Aparts – 4×10
Face Pulls – 4×10
Conditioning:
5m AMRAP
5 KB Snatches (per arm)
5 Goblet Squats
5 Burpees
*catch your breath – then*
2K Row Or Ski
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!
5 Rounds – not for time –
20 Double Unders
10 Air Squats
STRENGTH:
Front Squat
– 3×4 warm up/build up
THEN 4×4 cross load
Dips – 3×10-12
Conditioning:
15m AMRAP
15 Cal Bike
12 Box Step Overs
15 Cal Row
12 Warrior Sit Ups
15 Cal Ski
12 Body Rows
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)
20M AMRAP
5 Pull Ups
10 Push Ups
15 Cal Ski/Row/Ride
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!
2-4-6-8-10
Wall Ball Shot
Deck Roll
STRENGTH:
Dead Lift – 3×5 then 3×3
Arnold 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 – 10m EMOM
Min 1 – 10 Body Rows
Min 2 – 10 Push Press (45/35)
WOD – 3 Rounds For Time:
500m Row
21 Kettle Bell Swings
12 T2B
6 Burpees
POST:
100 Push Ups for Time
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
STRENGTH:
Bench press – 2×4 warm up/build up then 4×4 cross load
Strict Pull Up – 3xME
Conditioning:
15m AMRAP
15 Cal Bike
12 Box Step Overs
15 Cal Ski
12 Warrior 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:
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
Conditioning:
15m AMRAP
25 Cal Curve Run
SA KB Swings – 20 per Arm – alternate every 5
10 Sorinex Roll Outs
15 Ab Mat Sit Ups
POST:
Stretch
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
10m EMOM
Minute 1: 10 Pull Ups
Minute 2: 10 Step Back Lunges (per leg)
Partner WOD – 25m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sits
Bar Hang
Forearm Plank
Hollow Holds
Handstand Hold
Bar GYM 