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

Strength –

Perfect Push Ups – 10 x 10

Wall Walks – 3×3

Dips – 3×12

Weighted Pull Ups (OR STRICT PULL UPS/banded pull ups) – 5 x 5 then 3×3

Banded Plank Pulls – 3×6 each arm

Sorinex Cart Hamstring Tucks – 30 total

Arnold Press – 3×8

Face Pulls – 4×8

Conditioning:

2 x – 25 cal BIKE/SKI/ROW or 400m Run

POST:

Balance and Mobility Work

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

E6MOM for 6 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

5 Squat Plate Press (35/25)

10 G2OH (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:

20M AMRAP

2 TGU’s (1 per side)

4 C2B Pull Ups

6 Wall Ball Shots

8 Warrior Sit Ups

10 Box Step Overs

12 Cal Ski/Row/Ride

11.25.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Warm Up Tabatas

(1) Push Ups

(2) Ab Mat Sit Ups

(3) Air Squats

(4) Pull Ups

5 Rounds:

400m Run

21 KBS

15 Cal SKI/BIKE/ROW

9 Ball Slams

6 Toes 2 Bar

3 Deck Rolls

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Partner WOD – 25m AMRAP

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sit

SA KB Snatch – alternate every rep

Forearm Plank

Box Step Overs

Body Rows

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Strength:

Land Mine Step Back Lunge/SA Press – 3×5 each arm

DB Single Leg RDL – both hands hold a DB – 3×5 each leg

Dead Lift – 5×5 (Trap Bar or Barbell)

3-Way Shoulder – 3×8 (up+down = 1)

Banded Pull Aparts – 4×10 (alternate supinated and pronated grip)

Box Squat – 5×5 (cross load w/ 1-2 set warm up)

Turkish Get Ups – 20 Total Get Ups – done as you see fit

Conditioning:

Mix in 2x – 25 cal Ride/Row/Ski or 400m 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

For Time –

Buy in – 10 Burpees

100 KBS – Full Swings, break your eye line every rep

Top of each minute – 3 burpees

POST:

12-15-9

Cal Ski or Row

Ab Mat Sit Up

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Strength – BODY WEIGHT

Green Band Resistance Push Ups – 5 x ME

Wall Walks – 3×3

Weighted Dips – 3×6

Weighted Pull Ups – 5 x 5

Step Back Lunges – 100 total (mix these in how you like – 50 per leg)

Sorinex Cart Hamstring Tucks – 30 total

Sorinex Cart Roll Out – 30 total

Conditioning:

2 x – 25 cal BIKE/SKI/ROW or 400m Run

POST:

Balance and Mobility Work

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Partner Up:

400 KBS TOTAL – split up the work equally

300 Ab Mats – split up the work

FARMER’S Carry – both partners together – short lap.

200 Ball Slams TOTAL

100 Wall Ball Shots TOTAL

FARMER’S Carry – both partners together – short lap.

50 Pull Ups TOTAL

20 Burpees

POST:

Stretch