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:
DB Bench Press – 3×8
Dips – 3×10
Arnold Press – 3×6
Strict Pull Ups – 3×ME
POST:
5 x 250m ski/row at a 6 effort.
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 Hip to Hip – 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
Banded Face Pulls & Pull Aparts – 3×10-12 each
Conditioning:
Partner Up:
400 Cal Curve Run
280 Cal Ski or Row
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
Strength
Land Mine Thruster – 3 x 6 (slow and steady)
Barbell RDL – 3×8
KBS – 3×15
Goblet Squat – 3×5 w/ 1s pause in the hole
Dead Lift – 5×5 then 3×3
Arnold Press – 3×8
Sorinex Cart Roll Out – 30 total
Conditioning:
Easy Bike or Row for 10m
OR
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
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:
Land Mine SA Press – 3×5 each arm
DB Single Leg RDL – both hands hold a DB – 3×8 each leg
Sorinex Hamstring Tucks – 3×10
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:
3 x 1000m Bike Pieces – REP 6
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 Sit Up Get Ups
10 Push Ups
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
G2OH (35/25)
Air Squat
Sit Up Get Up (35/25)
SA KB Swings – swap every 5 reps
Bar GYM 