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:
SA KB Snatches – 3x 6-8 each arm
Goblet Squats – 4×8
Barbell Floor Press – 3×6 – 3×3
DB Push Ups/Perfect Push Ups – 3×12
Sorinex Pike/Push Up – 3x 6-8
Bulgarian Split Squat – 3x 6-8 each leg
Conditioning:
Partner Curve – 400 cals
Partner Ski or 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 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 Up
10m Running Clock:
Partner A: 30s Battle Ropes
Partner B: 5 Burpees
1-2m Transition
10m Running Clock
Partner A: 30s Wall Ball Shots
Partner B: Bar Hang
1-2m Transition
10m Running Clock
Partner A: 30s Curve Run
Partner B: 8-10 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
5 x 500m Row – 1m Rest between intervals
rest 2m
5 x 500m Ski – 1m Rest between intervals
rest 2m
5 x 1000m Bike – 1m Rest between intervals
POST:
Tabata DBL Leg Raises & Russian Twists
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 Timed WOD’s – rest a few minutes between each
3 RFT:
500m Row
21 KBS
12 Pull Ups
21-15-9
OHS (45/35)
T2B
3 RFT:
500m Ski
15 Ball Slams
10 Wall Ball Shots
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 Hip to Hip – 3×6 (3 per side)
GHD – 3×10
Body Row – 3×10
Sorinex Cart Roll Out – 3×10
Box Squat – 5×5 – 3×3
DB Load SL RDL – 3×6 ea leg
Conditioning:
Partner Curve – 400 cals
Partner Ski or 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 7 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
10 G2OH (35/25)
5 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
Partner Up –
Partner A – Ride/Row or Ski 20 Cals
Partner B – Work through the following moves
1 – Wall Sits
2 – Forearm Plank
3 – Bar Hang
4 – Battery Hold (with a KB or Plate)
5 – Box Step Overs
Repeat as an AMRAP for 40M
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:
Face Pulls
Banded pull aparts (alternate grip)
3-way shoulder
Mix in assisted spiderman banded stretch between each round
STRENGTH:
DB Floor Press – 3×8
Dips – 3×10
Barbell Standing Press – 3×6
Body Rows – 3×10
POST:
7m AMRAP
5 SA KB Swings (ea arm)
5 Burpees
5 Ball Slams
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)
Bar GYM 