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
Hang Power Clean – 5×5
Standing Press (barbell) – 4×5
Renegade Row – 3×8 ea side
Conditioning – Pick one:
Partner Curve – 400 Cals
Partner Ski – 260 Cals
Partner Row – 260 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
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
E6MOM for 7 Rounds –
Pick two
500m Row
1000m Ride
500m Ski
10 T2B
10 Air Squats
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
52 Card Mix Up:
Hearts – T2B
Clubs – Target Air Squats
Diamonds – Tomahawk Slams (1-2=1)
Spades – Burpees
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 Step Back Lunges/Press – 3×3 each side
TRX Push Up/Tuck – 3×8
Bulgarian Split Squat – 3×6 ea leg
Dead Lift – 5×5
Sorinex Cart Roll Out – 3×10
Green Band Good Mornings – 3×10
Conditioning:
5×20 Cal Curve 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
For Time:
Buy In:
250m Row
Then – 5 Rounds of:
10 Lunges
10 Air Squats
10 Warrior sit ups
8 Burpees
Cash Out:
250m 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
STRENGTH:
Land Mine Thruster – 3×6
Body Row w/ 1s Pause at top – 3×8
GHD – 3×8
RDL (barbell) – 3×5
Front Squat – 5×5
Strict Pull Ups – 3xME
Conditioning:
Partner Curve Run – 400 total cals or partner Ski 260 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 Row
1000m Ride
500m Ski
10 KBS
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:
E6MOM for 6 Rounds
1K bike
500m Row or Ski
10 KBS
5 Goblet Squats
WORKOUT 2:
Land Mine Thruster – 3×8
Sorinex Hamstring Tucks – 3×8
GHD – 3×6-8
Hang Power Clean – 5×5
Barbell RDL – 3×6
Body Rows – 3×10-12
Sorinex Roll Outs – 3×10-12
THEN –
Partner Curve – 400cals – alternate every 20-25
WORKOUT 3:
10 Rounds for Time – 30m Time Cap
10 Burpees
10 Ab Mat Sit Ups
10 Box Step Overs
10 Air Squats
POST:
Tabata Flutter Kicks
WORKOUT 4:
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
Partner WOD –
Partner A rides/rows/skis – Partner B chips – rotate every 20 calories until all the work is done.
Partner A – 20 cal Concept 2 (Ride/Ski/Row)
Partner B – Chip through the following:
100 KBS
100 Wall Ball Shots
100 G2OH (35/25)
100 Step Overs
100 Sit Up Get Up
100 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
WORKOUT 1:
E3MOM for 10 Rounds
25 Cal Curve Run (Sub 20 Cal Ski – rotate if necessary)
10 Wall Ball Shots
5 Deck Rolls
WORKOUT 2:
Land Mine Hip to Hip – 3×12
Sorinex Hamstring Tucks – 3×8
GHD – 3×6-8
Face Pulls – 3×10
Goblet Squat – 3×10
Body Rows – 3×10
Sorinex Roll Outs – 3×10
THEN –
Partner Curve – 400cals – alternate every 20-25
WORKOUT 3:
Workout 3 –
Rowing Helen
3 Rounds For Time:
500m Row
21 KBS
12 Pull Ups
Rest 3-5m Then:
2K Ski for Time – full recovery
1K ski for Time – full recovery
500m ski for Time – full recovery
WORKOUT 4:
Workout 4 –
3 Rounds – Warm Up Tempo
15 Cal Ski
10 SA KBS (5 per arm)
5 Windmills per side (LIGHT)
STRENGTH:
RDL – 3×5 (Barbell Load)
Power Snatch – 3×3
Snatch Balance – 3×3
Bulgarian Split Squat – 3×6 ea leg
Sup Grip Bent Over Row – 3×8
Conditioning:
5 x 30 cal Curve Sprints
WORKOUT 5:
10m of TGU’s – AMRAP
2m Rest
10m of Box Step Overs – AMRAP
2m Rest
10m DB Redundant Farmer’s Carry
Bar GYM 