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:
3 Rounds –
15 Cal Bike
10 KBS
5 Pull Ups
Bar Complex – WHITE BOARD
WOD:
Body Weight GRACE – 30 C&J’s at body weight.
30m Time cap (can execute as an EMOM)
POST:
3x150m Ski Sprints – full recovery
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:
(1-3-5-7) 10 Back Squats (135/95)
(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
20m AMRAP
2 Pull Ups
4 Burpees
6 Ball Slams
8 Push Ups
10 Ab Mat Sit Ups
*There will be extra time after we’re done for stretching, extra credit work, mobility work, etc.
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
40m EMOM –
1 – 15 Cal Curve
2 – 12 G2OH
3 – 10 Cal Ski
4 – 10 Burpees
5 – 12 Cal Bike
6 – 15 KBS
7 – 15 Ab Mat Sit Ups
8 – 10 Pull 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
Death By:
Push Up
-then-
Pull Up
45m Time Cap – ride/row/ski if you’re done before the time cap
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 Thrusters – 3×6
Body Row – 3×12
GHD – 3×8
Barbell Load RDL – 3×8
Front Squat – 5×5 – 3×3
Arnold Press – 3×8
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 OHS (45/35)
10 T2B
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
50-40-30-20-10 of:
KBS
Ball Slams (20/15)
Ab Mat Sit Ups
in descending order, do 50 of each of the three moves, then 40 of each, then 30 of each, etc.
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
30m Time Cap:
100 Wall Ball Shots
100 Box Step Ups
100 Pull Ups
Ride/Ski/Row for Max Calories
POST:
Tabata Flutter Kicks
Bar GYM 