WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
10 Perfect Push Ups
10 Body Rows
10 Goblet Squats
10 SA KBS – 5 per side
POST:
STRETCH
WARM UP WOD –
5 Rounds:
10 KBS – light, warm up weight
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 8-8-6-6-4-4
Barbell Shrugs – 4×6
GHD – 3×6
Sorinex Roll Outs – 3×10
DB Hammer Curls – 3×10
Face Pulls – 4×10
Banded Pull Aparts – 4×10
Conditioning:
E3MOM for 4 Rounds
500m ROW (sub SKI or 1K bike)
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 KBS
10 Box Step Overs
10 Strict KTE
POST:
STRETCH
WARM UP WOD –
E2MOM for 10m
5 Pull Ups
10 Push Ups
10 Warrior Sit Ups
WOD:
20m Partner Up
Partner A – run short lap (sub 20 cals)
Partner B –
10 Sit Up Get Up (35/25)
10 DBL Leg Lifts holding the plate
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cals on Concept2
PVC Squat Practice – 5 reps
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 3×3 warm up sets then 5×5 cross load
Bulgarian Split Squats – 3×5 ea leg (DB load)
Strict Pull Ups – 3×10 or Max Effort
Sorinex Roll Outs – 3×10
Perfect Push Ups – 3×10
GHD – 3×6
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
5 Rounds –
10 Cal C2
5 Pull Ups
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Goblet Squats
KBS
Body Rows
Cals C2
POST:
STRETCH/CONDITION
WARM UP – MOBILITY WORK
Warm Up WOD:
3 Rounds –
10 Body Rows
10 T-Pause Push Ups
STRENGTH:
Bench Press (DB or BB) – 8-8-6-6-4-4-2-2
DB Incline Press – 3×8
Sorinex Roll Outs – 3×10
Dips – 3×10
Tricep Push Down – 3×10
Conditioning –
3 Rounds –
500m Row/Ski or 1k Bike
10 Deck Rolls
10 Step Back Lunges (5 per side)
POST:
Stretch
WARM UP WOD –
3 Rounds –
20 Cals C2
15 Warrior Sit Ups
10 Push Ups
5 Pull Ups
WOD:
20m AMRAP
400m Run (sub 2m C2)
10 Squat w/ plate press (45/35)
10 Dbl Leg lifts holding plate (45/35)
10 Box Step Overs (5 per leg)
10 Goblet Squats
POST:
STRETCH
WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
You Go I Go for 24m
5 Pull Ups
10 Air Squats
10 Sit Up Get Up (35/25)
10 DBL Leg Lifts holding the plate
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
CLEAN BAR COMPLEX
2 Position Clean – 8×2 add weight each set
Barbell Shrugs – 3 × 10
Body Rows – 3×10
Land Mine Thrusters – 3×6
Sorinex Hamstring Curls – 3×8
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
15 KBS
10 Wall Ball Shots
5 Pull Ups (Strict)
POST:
STRETCH
Bar GYM 