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
GHC – 3×6-8
Face Pulls – 3×12
Banded Pull Aparts – 4×10 (alternate supinated and pronated grip)
Hang Power Clean – 8×3 – add weight each set
Standing Press – 3×8 (barbell – keep it light)
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
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
Sprint Work – Max Effort & Full Recovery
25 Cal Curve Run
150m Ski
150m Row
250m Bike
We’ll all 3 efforts on 3 machines. MAXIMUM Effort – allow full recovery. You Choose which machines.
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
Body Row – 3×10 w/ 1s pause
Windmill – 3×5 ea side (light!!!)
Box Squat – 5×5/3×3
Wall Walks – 4×3 (mix these in as you work through the rest)
Sorinex Knee Tucks (Push Up Position) – 30 Total
Sorinex Leg Curls – 30 Total
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
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
E3MOM – stop and perform:
BIKE = 10 Sorinex Cart Roll OUt
ROW = 10 Pull Ups
SKI = 10 Box Step Overs
POST:
Tabata 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
Partner WOD – 20m AMRAP
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
Bar Hang
Double Unders – jump rope
Perfect Push Ups/DB Push Ups
Lunges
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
Plank Pulls w/ Bands – on the rig (5 each arm)
Face Pulls
Mix in assisted spiderman banded stretch between each round
STRENGTH (also read CONDITIONING):
Seated DB Shoulder Press – 3×6
Dips – 3×10
GHD – 3x 6-8
TTB – 4×10-12 (strict)
Sorinex Push Up/Pike – 5 x 5 slow and deliberate
Flying Squirrel – 5×2 (up and down 2x) – sub strict pull ups
Conditioning:
AT ANY POINT DURING THE LFITING:
RUN 400m 2x or…
Bike 25 Cals 2x or…
Ski 25 Cals 2x or…
Farmer’s Carry around the circle 2x
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
Strength (ALSO READ CONDITIONING COMPONENT)
Land Mine Thruster – 3 x 6-8 (slow and steady)
Bulgarian Split Squat – 3×5 ea leg
KBS – 3×15
Goblet Squat – 3×5 w/ 1s pause in the hole
RDL Balance 3-way foot tap (w/ band) – 3x around ea leg
OHS – 5×3 (PVC/45/65/95) – focus on full range of motion!
Sorinex Cart Roll Out – 50 total
Conditioning:
AT ANY POINT DURING THE LFITING:
RUN 400m 2x or…
Bike 25 Cals 2x or…
Ski 25 Cals 2x or…
Farmer’s Carry around the circle 2x
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 7 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
5 Pull Ups
10 Push Ups
15 Ab Mat
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
Partner WOD – 30m AMRAP
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
Bar Hang
Forearm Plank
Step Back Lunges (alternate legs)
Sorinex Cart Roll Out
Goblet Squats
Bar GYM 