Category: Uncategorized

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 Wall Ball Shots

10 T2B

10 HR Push Ups

10 Ball Slams

10 Sit Up Get Ups

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

Conditioning:

12m ROW/SKI/RIDE for total distance

WORKOUT 3:

0m EMOM –

0 – 9 –

12 Cal Bike

15 KBS

10 – 19 –

12 Cal Ski

8 KB Snatches – per arm

20-29 –

15 Cal Curve

4 TGU’s – 2 per side (do 1 per side if time is tight – be safe!)

30-39 –

12 Cal Row

10 Goblet Squats

WORKOUT 4:

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

WORKOUT 5:

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:

200 KBS

100 Pull Ups

100 Push Ups

100 Step Overs

100 Ab Mat Sit Ups

100 Double Leg Lifts

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 –

30m Time Cap –

250 KBS

125 Warrior Sit Ups

50 Wall Ball Shots

25 T2B

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

3 Rounds for WARM UP:

15 Cal Bike

5 KB Snatches – per arm

5 Goblet Squats w/ 2s pause at the bottom

Dead Lift – 5-5-5-3-3-3

Front Squat – 3×3

Sup-Grip Bent Over Row – 3×8

Arnold Press – 3×8

Conditioning:

12m ROW/SKI/RIDE for total distance

Workout 3 –

Row For a personal Target!

*E3MOM perform 7 burpees

 – or –

Ride For a Personal Target!

*E3MOM perform 12 pull Ups

 – or –

Ski For Personal Target!

*E3MOM perform 12 Box Step Overs

*personal target is the nearest 500m to your previous 30m distance PR

Workout 4 –

8 Rounds for Time

15 Cal Farmer’s Carry on the Curve

150m Ski

12 T-pause push ups

10 Sit Up Get Ups (35/25)

5 Burpee Box Jumps

Workout 5 –

40m EMOM –

0 – 9 –

12 Cal Bike

10 G2OH

10 – 19 –

12 Cal Ski

10 Squat w/ Plate Press

20-29 –

15 Cal Curve

15 Ab Mat Sit Ups

30-39 –

12 Cal Row

10 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

Workout 1 –

5 Rounds – NOT A SPRINT

20 Cal Bike

20 KBS

8 Turkish Get Ups (4 per side)

10 Goblet Squats

Post:

25 Sorinex Roll Outs

25 Sorinex Pikes

Workout 2 –

Land Mine Thrusters – 3×6

Sorinex Hamstring Tucks – 3×8

GHD – 3×6

Back Squat – 8-8-6-6-4-4

Body Rows – 3×10

THEN –

2k Row or Ski – 4k Bike

Workout 3 –

Row to a personal Target

E3MOM – 7 Burpees

Ski to a personal Target

E3MOM – 12 Box Step Overs

Ride to a Personal Target

E3MOM – 10 Pull Ups

Workout 4 –

Partner WOD –

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sit

Bar Hang

G2OH (35/25)

Squat w/ Plate Press (35/25)

Sit Up Get Up (35/25)

Wall Sit

Workout 5 – Add 1 rep to what you did last week

EMOM for 10m – 1? Pull Ups
EMOM for 10m – 1? Push Ups
EMOM for 10m – 1? Wall Ball Shots

POST –

Flutter Kick Tabata

Sit Up/Get Up 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 –

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 2 –

RDL – 2×6 barbell Load

Good Mornings – 2×6 Barbell Load

Deck Power Clean – 6×2 – add weight each set

Push Press – 3×6

THEN –

2k Row or Ski – 4k Bike

Workout 3 –

Row to a personal Target

E3MOM – 7 Burpees

Ski to a personal Target

E3MOM – 12 Box Step Overs

Ride to a Personal Target

E3MOM – 10 Pull 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 –

EMOM for 10m – 10 Pull Ups
EMOM for 10m – 10 Push Ups
EMOM for 10m – 10 Wall Ball Shots

POST –

Flutter Kick Tabata

Sit Up/Get Up 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 –

Break It Up However you Want –

200 Cal Bike

200 KBS

200 Box Step Overs

20 TGU’s – 10 per side

Workout 2 –

Land Mine Thrusters – 3×8 ea leg

Box Squat – 5×5

Body Row – 3×10

Green Band Good Mornings – 3×8

THEN –

Death By Wall Ball – start at 7

Workout 3 –

Row to a personal Target

E3MOM – 7 Burpees

Ski to a personal Target

E3MOM – 12 Box Step Overs

Ride to a Personal Target

E3MOM – 10 Pull Ups

Workout 4 –

Box Jumps/Step Ups & Pull Ups – up and down the ladder:

8+2 / 10+4 / 12+6 / 14+8 / 16+10 / 18+12 / 20+14

18 + 12 / 16+10 / 14+8 / 12+6 / 10+4 / 8+2

Every 90s for 6 rounds:

60s wall sit – 30s rest

Conditioning: 2K Ski, 2K Row or 4K bike

Workout 5 –

E3MOM for 15m

10 Back Squats (135/95)

10 Sit Up Get Ups

10 Push Ups

E3MOM for 15m

15 Cal Ski

7 Man Makers

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 –

5 Rounds for Time

10 C2B Pull Ups

20 Push Ups

30 KBS

40 Ab Mat Sit Ups

*rest 2m between each round

Post:

25 Sorinex Roll Outs

Workout 2 –

RDL – 3×8 (barbell load)

Dead Lift – 3×5

Arnold Press – 3×8

Dips – 3×10

THEN –

10+1, 9+2 …. 2+9, 1+10 of:

Strict T2B

Deck Rolls

Workout 3 –

40m EMOM

1. SKI ERG – 12/10 Cals

2. 15 Ball Slams

3. ROW – 12/10 Cals

4. 10 Sit Up Get Ups (35/25)

5. BIKE – 12/10 Cals

6. 12 Wall Ball Shots

7. CURVE run – 15 cals

8. 10 Burpees

Workout 4 –

Partner WOD:

Partner A – Ride/Row or Ski While Partner B Works

Partner B – Go in order:

200m Farmer’s Carry

30 Box Step Overs

200m Farmer’s Carry

25 Ball Slams

200m Farmer’s Carry

40 Ab Mat Sit Ups

200m Farmer’s Carry

25 Wall Ball Shots

Workout 5 –

10 Rounds for Time

10 Burpees

10 Air Squats

10 Push Ups

10 Warrior Sit Ups

– post –

5m Wall Sits – 60s on 30s off.

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 –

10 Rounds –

25 KBS

5 Pull Ups

10 Push Ups

10 Double leg lifts

Post:

5 x 150m Ski Sprints

Workout 2 –

Box Squat – 5-5-5-5-5

GHD – 3×8

Barbell RDL – 3×8

Body Row w/ 1s paus at the tip – 3×10

10m AMRAP

20 Cal Curve Run

12 Cal Ski

12 Cal Row

REPEAT UNTIL TIME EXPIRES

Workout 3 –

Row For a personal Target!

*E3MOM perform 7 burpees

 – or –

Ride For a Personal Target!

*E3MOM perform 12 pull Ups

 – or –

Ski For Personal Target!

*E3MOM perform 12 Box Step Overs

*personal target is the nearest 500m to your previous 30m distance PR

Workout 4 –

Partner WOD:

Partner A – Ride/Row or Ski While Partner B Works

Partner B – Go in order:

200m Farmer’s Carry

25 T2B

25 Ball Slams

25 Pull Ups

40 Ab Mat Sit Ups

25 HR Push Ups

25 Squat w/ Plate Press (35/25)

25 Sit Up Get Ups (35/25)

Workout 5 –

3 Rounds – not for time:

12 Cal Bike

7 KBS

5 HR Push Ups

WOD:

30 C&J for time (185/165/135/95/65)

Every Minute perform 5 burpees

– post –

Partner Farmer Walk – 3 total 300m laps

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 –

30m Time Cap –

100 Box Step Overs

100 G2OH (35/25)

100 Cal Bike

50 Wall Ball Shots

25 T2B

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

Dead Lift – 5-5-5-5-5

OHS – 3×3

Supine Grip Bent Over Row – 3×8

T2B – 3×12-15

10m AMRAP

1 Burpee/1 Pull Up/1 Man Maker (45/25)

2 Burpee/2 Pull Up/2 Man Maker (45/25)

3 Burpee/3 Pull Up/3 Man Maker (45/25)

REPEAT UNTIL TIME EXPIRES

Workout 3 –

5K Row or Ski

Every 500m – get off and wall sit for 60s

Workout 4 –

Partner WOD:

Partner A – Ride/Row or Ski While Partner B Works

Partner B – Go in order:

200m Farmer’s Carry

25 T2B

25 Ball Slams

25 Pull Ups

40 Ab Mat Sit Ups

25 HR Push Ups

25 Squat w/ Plate Press (35/25)

25 Sit Up Get Ups (35/25)

Workout 5 –

Crossfit Hero WOD!

Danny

20m AMRAP:

30 Box Jumps (Step ups)

20 Push Press (115/95)

30 Pull Ups

– post –

4m Ab Mat Sit Ups – max 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

Workout 1 –

30m Time Cap –

250 KBS

125 Warrior Sit Ups

50 Wall Ball Shots

25 T2B

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

Box Squat – 5-5-5-5-3-3-3

Body Row – 3×10

Dips 3×10

OHS – 3×3

GHD Extensions – 3×8

7m AMRAP

7 Burpees

7 SA KB Snatches (per arm)

7 Air Squats

Workout 3 –

Row For a personal Target!

*E3MOM perform 7 burpees

 – or –

Ride For a Personal Target!

*E3MOM perform 12 pull Ups

 – or –

Ski For Personal Target!

*E3MOM perform 12 Box Step Overs

*personal target is the nearest 500m to your previous 30m distance PR

Workout 4 –

8 Rounds for Time

200m Farmer’s Carry

25 Cal Bike

15 Push Ups

10 Sit Up Get Ups (35/25)

Workout 5 –

Crossfit Hero WOD!

Daniel

For time:

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

– post –

25 Sorinex Roll Outs

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 –

30m Time Cap –

100 Pull ups

100 Push Ups

100 Air Squats

100 Ab Mat Sit Ups:

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

40m EMOM –

0 – 9 –

12 Cal Bike

10 G2OH

10 – 19 –

12 Cal Ski

10 Squat w/ Plate Press

20-29 –

15 Cal Curve

10 Sit Up Get Up

30-39 –

12 Cal Row

12 T-Pause Push Ups

Workout 3 –

Row For a personal Target!

*E3MOM perform 7 burpees

 – or –

Ride For a Personal Target!

*E3MOM perform 12 pull Ups

 – or –

Ski For Personal Target!

*E3MOM perform 12 Box Step Overs

*personal target is the nearest 500m to your previous 30m distance PR

Workout 4 –

E2MOM for 20 Rounds (40 total Minutes):

Repeat this Cycle:

1 – 10 Push Ups + 10 Pull Ups

2 – 10 Back Squats – 95/135/185/205

3 – 250m Ski

4 – 10 Arnold Press (35/25) + 5 GHD Extensions

5 – 10 G2OH (DB in each hand – 25/35) + 5 Deck Rolls

Workout 5 –

E5MOM for 6 Rounds

10 Burpees

20 Cal Bike

15 Ab Mat Sit Ups

5 C2B Pull Ups

10 Ball Slams

– post –

25 Sorinex Roll Outs