WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Land Mine Thruster – 3×5
GHD – 3×6
Body Row – 3×10 w/ 1s pause
KB Windmill – 3×5 ea side (light!!!)
Box Squat – 5×5/3×3
Wall Walks – 3×3 (mix these in as you work through the rest)
Sorinex Knee Tucks + Push Up – 3 x 8-10
Sorinex Leg Curls – 3 x 10
Conditioning:
During the Workout – 2x:
400m Run or 25 Cal Ski/Row/Bike
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:
You Go I Go AMRAP – 30m Running CLOCK
One Partner works at a time, go in order.
25 KBS
15 Cal Ski
10 Perfect Push Ups
15 Cal Row
10 Deck Rolls
200m Run (1 lap around the cirlce)
10 Sit Up Get Ups (light kettle bell in each hand)
10 Burpees
*REPEAT UNTIL THE TIME EXPIRES
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
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
GHD – 3×6-8
Face Pulls – 3×12
Plank Banded Pulls – 3×6 ea arm
Hang Power Snatch – 8×2 – add weight each set
Body Rows – 3×10
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
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
E3MOM – stop and perform:
BIKE = 10 PULL UPS
ROW = 7 BURPEES
SKI = 12 Step Overs
POST:
Flutter Kick Tabata
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
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Land Mine Thruster – 3×5 each way
GHD – 3×6
SA KB Snatch – 3×6-8 each side
Windmill – 3×5 ea side (light!!!)
Box Squat – 5×5/3×3
Wall Walks – 3×3 (mix these in as you work through the rest)
Sorinex Knee Tucks + Push Up – 3×8
Sorinex Leg Curls – 3×10
Conditioning:
During the Workout – 2x:
400m Run or 25 Cal Ski/Row/Bike
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
SPRINT WORK:
E3MOM for 36 minutes:
ODD ROUNDS –
ROW or SKI 150m
BIKE 250m
EVEN ROUNDS:
Progress Through:
- 30s Wall Ball Shots
- 30s Standing Press (45/35)
- 30s KBS (Heavy or Full Swing)
- 30s Max Pull Ups
- 30s Max Push Ups
- 30s Max Burpees
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
4×10 Reps of each:
Green Band Good Mornings
Banded pull aparts (alternate grip)
3-way shoulder
Mix in assisted spiderman banded stretch between each round
STRENGTH (mix in 2x – 25 cal ride/row/ski or 400m run):
DB Incline Press – 3×8
Dips – 3×10
Arnold Press – 3×6
DB Chest Fly’s – 3×8
Plank Band Pulls (tie the band to the rig) – 3×6 ea side
Perfect Push Ups – 3 x ME
Body Row – 3×12
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
E6MOM for 7 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
10 T2B
10 Push Ups
Post:
Stretch
ARM 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
Bar Hang
Forearm Plank
Handstand holds/barbell hold
Goblet Squat Hold
Bar GYM 