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 6-8 (slow and steady)
Land Mine Step Back Lunge w/ press – 3×3 ea side
KBS – 3×15
Goblet Squat – 3×5 w/ 1s pause in the hole
Front Squat – 5×5 then 3×3
Sorinex Cart Roll Out – 50 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
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.
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
Supinated Grip Bent Over Row -3×8
Conditioning:
5 x 300m Bike Sprint
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 Dead Lifts (185/225)
6 Pull Ups
8 Warrior Sit Ups
10 Ball Slams
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 Hip to Hip – 3×5 each way
GHD – 3×6
Body Row – 3×10 w/ 1s pause
KBS – 3×12
Box Squat – 5×5 then 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
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
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 (cross load or increase – your preference)
Standing Press – 3×6
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
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 – 40m 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 