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
10 Squat w/ Plate Press – 35/25
10 T2B
10 G2OH – 35/25
10 HR Push Ups
10 Sit Up Get Ups – 35/25
WORKOUT 2:
Land Mine Thrusters – 3×6
Sorinex Hamstring Tucks – 3×8
GHD – 3×6
Dead Lift – 6-6-5-5-5-4-3
Body Rows – 3×10
THEN –
Partner Curve – 12m Run For Cals – alternate every 20 cals
WORKOUT 3:
Partner WOD –
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
Bar Hang
Bar Hold (65/45)
Step Back Lunges
Sorinex Knee Tucks
REPEAT – 2x through
WORKOUT 4:
Chipper Up and Down –
10 Cal Ski
20T2B
30 Push Ups
40 Ab Mat Sit Ups
50 Ball Slams
40 KBS
30 Double Leg Lifts
20 Cal Bike
10 C2B Pull Ups
POST:
4 x 150m Ski Sprints
WORKOUT 5:
Tabata 8-ways – finish one full 8-round tabata (4 minutes) at each ‘station’ before moving on:
1 – Ball Slams
2 – Pull Ups
3 – Push Ups
4 – Dbl Unders
5 – Sit Up Get Ups
6 – Squat Plate Press
7 – Burpees
8 – Curve Run
1.1.2021
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:
2021m Buy in – Row or Ski
3 Rounds of:
20 Wall Ball Shots
21 KBS
2 Rounds of:
20 Box Step Ups
21 G2OH (35/25)
1 Rounds of:
20 Pull Ups
21 Burpees
POST:
FLUTTER KICK TABATA
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 –
0m EMOM –
0 – 9 –
12 Cal Bike
15 KBS
10 – 19 –
12 Cal Ski
10 Box Jumps
20-29 –
15 Cal Curve
15 Ball Slams
30-39 –
12 Cal Row
10 Goblet Thrusters
Workout 2 –
3 Rounds for WARM UP:
15 Cal Curve
10 Banded PVC OH Squats
10 Good Mornings – PVC Load
Box Squat – 5-5-5-5-3-3
OHS – 3×3
Body Row – 3×10
Dips – 3×8
Sorinex Hamstring Tucks – 3×10
GHD – 3×8
Conditioning:
12m ROW/SKI/RIDE for total distance
WORKOUT 3:
Partner Up. Finish all of one before moving on.
Curve Run – 300 Total Cals
T2B – 100 Total
Row – 200 Total Cals
Ball Slams – 200 Total
Ski Erg – 150 Total Cals
Workout 4:
3 Rounds – warm up tempo
Walk/Run 20 Cals on Curve
5 Windmills (per side)
10 Wall Ball Shots
E5MOM for 3 Rounds:
1,750m Bike
10 Back Sqauts
E5MOM for 3 Rounds:
750m Row
10 Med Ball Burpee/Wall Ball
Just like the song – start with 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.
1 – Bar Muscle Up (SUB C2B Pull Up)
2 – TGU’s (1 per side)
3 – Sorinex Roll Outs
4 – Deck Rolls
5 – Wall Ball Shots
6 – Standing Press – (75/55)
7 – Box Step Overs
8 – OHS – (75/55)
9 – T2B
10 – Cal Ski
11 – SA KB Snatches – 11 per side!
12 – 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
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:
200 KBS
100 G2OH – 35/25
100 Standing Press – 45/35
100 Box Jumps/Step Ups
100 Sit Up Get Ups – 35/25
100 Double Leg Lifts
Workout 2:
3 Rounds – warm up tempo
12 cal SKI
10 T2B
2 TGU’s per side – light KB
STRENGTH:
Bar Complex:
RDL – High Pull – Pocket – Push Press – Good Morning
Hang Clean – 5×2
Clean Pulls – 5×2
Dead Lift – 3×3
Body Rows – 3×10
GHD – 3×10
THEN –
Partner Curve Run – 400 total cals – rotate every 20
WORKOUT 3:
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
Workout 1 –
4 – 10m AMRAPs – (1m transition time)
AMRAP 1:
15 Cal Ski – 15 Ab Mat Sit Ups
AMRAP 2:
10 G2OH (35/25) – 10 Burpees
AMRAP 3:
15 Cal Bike STANDING/15 Cal Seated Ride
AMRAP 4 –
10 Squat w/ Plate Press (35/25) – 10 T2B
Workout 2:
3 Rounds – warm up tempo
12 cal Bike
10 KBS
7 HR Push Ups
GHD – 3×8
Body Row – 3×10
TGU’s – 10 per side (take as long as needed)
Back Squat – 5 x 5
SA KB Snatches – 25 per arm (take as long as needed)
THEN –
2k Row or Ski – 4k Bike
Workout 3 –
PARTNER ANGIE
EVERYONE DOES EVERYTHING – ONE PERSON WORKS AT A TIME:
100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Squats (45/35) – med ball target
Workout 4 –
3 Rounds – Warm Up Tempo
15 Cal Ski
10 Box Step Ups
5 Windmills per side (LIGHT)
3-way shoulder – 3×6 (5lb plate)
Standing Press – 5×5
Dips – 3×10
Strict Pull Ups – 3xME
Conditioning:
5 x 150m Ski Sprints
Workout 5 –
E5MOM for 6 Rounds:
25 Cal Curve
20 Cal Ride
8 Pull Ups
8 Deck Rolls
POST –
30 Sorinex Roll Out
30 Sorinex Pikes
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 –
3 – 10m intervals
Interval 1:
Curve Run – 20 cal sprint/20 cal walk
Interval 2:
10 Ball Slams/Wall Sit – EMOM
Interval 3:
15 Cal Bike sprint (standing)/15 Cal Casual ride
Workout 2 –
3 Rounds – warm up tempo
12 cal Bike
10 KBS
5 Goblet Squats
Box Squat – 6-6-5-5-5-4
OHS – 3×3
Body Row – 3×10 w/ 1s pause at top
DB Bench Press – 3×6-8
THEN –
2k Row or Ski – 4k Bike
Workout 3 –
Rowing Helen
3 Rounds For Time:
500m Row
21 KBS
12 Pull Ups
Rest 3-5m Then:
CINDY – 20m EMOM
5 Pull Ups
10 Push Ups
15 Air Squats
Workout 4 –
3 Rounds – Warm Up Tempo
15 Cal Ski
10 SA KBS (5 per arm)
5 Windmills per side (LIGHT)
RDL – 3×5 (Barbell Load)
2-position Cleans (Deck & Hang) – x8
Bulgarian Split Squat – 3×6 ea leg
Sup Grip Bent Over Row – 3×8
Conditioning:
5 x 25 cal Curve Sprints
Workout 5 –
E5MOM for 6 Rounds:
6 TGU’s – 3 per side
10 burpees
12 T2B
20 Cal Bike/Row/Ski
POST –
50 Floor Wipers (L+R = 1)
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 –
Chipper Up and Down –
10 Cal Ski
20 T2B
30 Push Ups
40 Calorie Curve Run
50 Ab Mat Sit Ups
40 KBS
30 Pull Ups
20 Cal Bike
10 C2B Pull Ups
POST:
4 x 250m Bike Sprints
Workout 2 –
RDL – 2×6 barbell Load
Good Mornings – 2×6 Barbell Load
Dead Lift – 6×3 – add weight each set
Arnold Press – 3×6
THEN –
2k Row or Ski – 4k Bike
Workout 3 –
Pushing Annie
For Time:
50-40-30-20-10 of
Double Unders
Ab Mat Sit Ups
Push ups
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
Workout 5 –
E3MOM for 10 Rounds:
25 Calorie Row
10 G2OH (35/25)
10 Squat w/ Plate Press (35/25)
POST –
Flutter Kick Tabata
Ab Mat Tabata
Tabata 8-ways – finish one full 8-round tabata (4 minutes) at each ‘station’ before moving on:
1 – Ball Slams
2 – Pull Ups
3 – Push Ups
4 – Dbl Unders
5 – Sit Up Get Ups
6 – Squat Plate Press
7 – Burpees
8 – Curve Run
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 – completing as many reps as you can while your partner finishes the assigned calories:
200 KBS
150 Push Ups
100 Pull Ups
50 Burpees
100 Step Overs
150 Step Back Lungs (ea leg counts)
200 Ab Mat Sit Ups
Bar GYM 