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 – 3×6 ea side
DB Sing Leg RDL – 3×6 ea side (hold a DB in each hand)
Sorinex Hamstring Tucks – 3×10-12
Barbell RDL – 5×5
Clean Pulls (from the deck) – 5×5
Standing Press (barbell) – 4×5
Renegade Row – 3×8 ea side
Conditioning – Pick one:
Partner Curve – 400 Cals
Partner Ski – 280 Cals
Partner Row – 280 Cals
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 6 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
(1-3-5) 10 DB Thrusters (45/25)
(2-4-6) 10 Pull 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
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 Chipper – share the work how you want…every 5MOM both partners run 200m
200 KBS
150 Ball Slams
125 G2OH
100 Push Ups
75 Box Step Ups
50 Wall Ball Shots
25 Burpees
-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
3 Rounds:
15 Cal Bike
10 KBS
10 Windmills – 5 per side
20m AMRAP
2 Wall Ball Shots
2 Push Ups
2 Pull Ups
2 Ab Mat Sit Ups
4 Wall Ball Shots
4 Push Ups
4 Pulls Ups
…keep adding 2 reps until time runs out
POST:
55s Wall Sit
55s Bar Hang
5s transition
10 total minutes
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 – 5×5/3×3
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
E5MOM for 6 Rounds
500m Row/Ski
1000m Bike
8 OHS (95/45/PVC – load to mobility)
10 Pull Ups
12 DB Push Ups
POST:
HPC – 5×5 (a weight you can hold)
Ab Mat Sit ups – 5×20
Sorinex Cart Roll Out – 5×10
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:
10m of TGU’s – AMRAP
2m Rest
20m AMRAP
20 Box Step Overs
Farmer’s Carry – around the circle and back
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 Row Ladder – You Go/I Go:
150m
250m
350m
500m
750m
500m
350m
250m
150m
POST:
Tabata – Sit/Up Get Up & Flutter kicks holding plate (alternate)
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 Through Lunges – 3×5
Barbell Bench Press – 5×8-10
TRX Push Up + Tuck – 3×6
GHD – 3x 6-8
Strict Toes 2 Bar – 3 x 8 -10
Conditioning:
Easy Bike or Row for 10m
OR
Balance and Mobility Work
Bar GYM 