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
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
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
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 – 3×5ea side
Standing BB Press – 3×8 then 3×5
Perfect Push Up/DB Push Up – 3×10-12
GHD – 3 x 6-8
Arnold Press – 3×8
Strict Toes 2 Bar – 3 x 8 -10
Conditioning:
Easy Bike/Row/Ski/Jog-walk 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
9 Rounds –
E4MOM
Row 500m
10 Push Ups
7 Pull Ups
Bike 1000m
10 KBS
10 Goblet Squats
Ski 500m
12 Box Step Overs
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
WOD 1:
2-4-6-8-10 of:
T-Pause Push Ups
Toes 2 Bar
WOD 2:
21-15-9
Cal Bike
PVC Load OHS
WOD 3:
3 Rounds for time –
25 Cal Curve Run
5 Hang Power Snatch (95/65/45)
15 Ab Mat Sit 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
Strength:
Heavy Kettle Bell Swing – 3 x 10-12
Strict Pull Ups – 3xME
Squat w/ Plate Press – 3×8 (45/35)
SA KB Snatches – 3×6-8 ea arm
GHD – 3x 6-8
KB Windmill – 3×5 ea side (LIGHT!)
DB/Perfect Push Ups – 3×10-15
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
Warm Up WOD:
10+2, 8+4, 6+6, 4+8, 2+10
Cal Ski
Deck Roll
WOD:
21-15-9
Cal Curve
OHS (95/65)
T2B
POST:
25 Sorinex Roll Outs
25 Sorinex Pike
25 Sorinex Hamstring Tucks
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 preference)
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
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
Workout 1:
30m Row for Distance –
E3MOM perform 7 burpees
Workout 2:
EMOM for 10m – 10 Pull Ups
EMOM for 10m – 10 Push Ups
EMOM for 10m – 10 Box Step Overs
*INCREASE OR DECREASE REPS AS DESIRED – MAINTAIN CONSISTENCY!
POST:
6-45-90
WORKOUT 3:
40M EMOM –
15 Cal Curve Run
10 HR push ups
12 Ball Slams
10/12 Cal Ski
15 Air Squats
Bar GYM 