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
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 (cross load or increase – your choice)
Barbell Load RDL – 3×5 – put weight on the bar – good posture, slow and steady.
Sorinex Cart Roll Out – 30 total
Sorinex Hamstring Curls – 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
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
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
Sorinex Cart Roll Out – 3×12
Strict TTB – 3×10
Hang Power Snatch (Sub Clean) – 8×2 – add weight each set
Snatch Grip Scoop/Shrugs – 3×8
Conditioning:
10m ride/row/ski/walk-jog
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
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
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
Buy In:
500m Row
Then – 5 Rounds of:
10 Box Step Overs
10 Pull Up + TTB (1 Pull Up/1 TTB = 1 rep)
10 G2OH 35/25
20 Ab Mat Sit Ups
Cash Out:
500m Ski
Bar GYM 