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 –
Dead Lift – 5 – 5 – 5 – 5 – 3 – 3
Body Rows – 3 x 10-12
Sorinex Tuck + Pike – 3 x 8-10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
40m EMOM –
1 – 15 Cal Curve
2 – 12 Ball Slams
3 – 10 Cal Ski
4 – 12 box step overs
5 – 12 Cal Bike
6 – 7 SA KB Snatches (per arm)
7 – 15 Ab Mat Sit Ups
8 – 10 Goblet Squats
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
Workout 4 –
5 Rounds –
400m Run
21 PVC OHS
15 HR Push Ups
9 Deck Rolls
– then –
Farmers Carry – 400m total
Workout 5 –
Bulgarian Split Squat – 3 x 8 each leg (DB Load)
Front Squat – 3 x 5
Green Band Good Morning – 2 x 10 (do in between FS sets)
CONDITIONING:
3 Rounds of:
400m Run
12 T2B
12 Push Ups
Working on a new format – I’m going to post 5 workouts for the week all at once. They’ll be loosely put in order but can be done in the order you prefer.
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 –
Box Squat – 5 – 5 – 5 – 5 – 3 – 3
Sup. Grip Bent Over Row – 3 x 8
Sorinex Hamstring Curls – 3 x 8-10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
30m EMOM –
1 – 15 Cal Curve
2 – 12 Ball Slams
3 – 10 Burpees
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
Workout 4 –
5 Rounds –
200m Run
5 DB Thrusters
10 Push ups on DB
10 Renegade Row (5 ea arm)
– then –
Farmers Carry – 400m total
Workout 5 –
DB Curls – 3 x 10
DB Bench Press – 3 x 10
DB Standing Strict Press – 3 x 10
DB RDL (both Legs both arms at once) – 3 x 10
Goblet Squats – 3 x 10
CONDITIONING:
5 x 150m Ski Sprints – full recovery between
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:
Superset 1 –
3×10 Step Back Lunges (10 each leg)
3×10 Body Rows
Superset 2 –
3×10 Plate Press Squat (35/25)
3×10 Dips
Superset 3 –
3×10 T-Pause Push Ups
3×10 DB Shoulder Press
Conditioning:
2K Row or Ski or 4K ride
WORKOUT 2:
36M EMOM
1 – 12 Cal Ski
2 – 15 KBS
3 – 12 Cal Bike Ride
4 – 7 SA KB Snatches (per arm)
5 – 15 Cal Curve Run
6 – 10 Goblet Squats
15m Self Guided Warm Up
PVC/Foam Roll
500m Row/Ski
1000m Bike
400m Run
21-15-9 – KBS/Ab Mat
Monster Walk
Knee/Ankle/Hip/Shoulder Mobility
WORKOUT 1:
30m Row for distance –
E3MOM perform 7 burpees
WORKOUT 2:
30m Ride for Distance
E3MOM perform 12 pull ups
POST (for both workouts):
50 Floor Wipers (holding 115/135)
15m Self Guided Warm Up
PVC/Foam Roll
500m Row/Ski
1000m Bike
400m Run
21-15-9 – KBS/Ab Mat
Monster Walk
Knee/Ankle/Hip/Shoulder Mobility
WORKOUT 1:
2-Position Clean – 8×2 (1 Deck + 1 Hang = 2)
Body Row – 3×10 w/ 1s pause at the top
DB Thrusters – 3×8
Conditioning: 16m EMOM
1 – 10 Cal Ski
2 – 12 Box Step Overs
Workout 2:
5 Rounds:
400m run
Sled Drive – down and back
21 KBS
15 Push Ups
9 Warrior Sit Ups
15m Self Guided Warm Up
PVC/Foam Roll
500m Row/Ski
1000m Bike
400m Run
21-15-9 – KBS/Ab Mat
Monster Walk
Knee/Ankle/Hip/Shoulder Mobility
Workout 1:
Dead Lift – 5-5-5-3-3-3
Sorinex Pike + Knee Tuck – 3×10
DB Load RDL (both hands/both legs) – 3×10
DB Standing Press – 3×8 (both arms at once)
16m EMOM:
1 – 15 Cal Curve Run
2 – 10 Burpees
Workout 2:
50 KBS
50 Ab Mat
50 Push Ups
40 KBS
40 Ab Mat
40 Pull Ups
30 KBS
30 Ab Mat
30 Push Ups
20 KBS
20 Ab Mat
20 Pull Ups
10 KBS
10 Ab Mat
10 Push Ups
2K Bike
15m Self Guided Warm Up
PVC/Foam Roll
500m Row/Ski
1000m Bike
400m Run
21-15-9 – KBS/Ab Mat
Monster Walk
Knee/Ankle/Hip/Shoulder Mobility
Workout 1:
30m Row for Distance –
E3MOM perform 7 burpees
Workout 2:
EMOM for 10m – 10 Pull Ups
EMOM for 10m – 10 Push Ups
EMOM for 10m – 10 Box Step Overs
*INCREASE OR DECREASE REPS AS DESIRED – MAINTAIN CONSISTENCY!
POST:
6-45-90
15m Self Guided Warm Up:
PVC/Foam Roll
500m Row/Ski
1000m Bike
400m Run
21-15-9 – KBS/Ab Mat
Monster Walk
Knee/Ankle/Hip/Shoulder Mobility
WORKOUT 1:
Box Squats – 5-5-5-3-3-3
Ring Dips – 3×10
TTB – 3×10
Sorinex Hamstring tucks – 3×10
Conditioning:
2K Bike for time – E2MOM perform 5 burpees
WORKOUT 2:
40M EMOM –
15 Cal Curve Run
10 HR push ups
12 Ball Slams
10/12 Cal Ski
15 Air Squats
15m Self Guided Warm Up:
PVC/Foam Roll
500m Row/Ski
1000m Bike
400m Run
21-15-9 – KBS/Ab Mat
Monster Walk
Knee/Ankle/Hip/Shoulder Mobility
Workout 1:
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 2:
E5MOM for 40M
500M Ski
1000m Bike
PVC/Foam Roll
400m Run
9-15-21
Air Squats
Ab Mat Sit Ups
Push Ups
2-way monster walk (lateral facing)
Bear Crawl – down and back
Inchworm – down and back
Elevated Pigeon / Knee Flexion
WORKOUT:
52 Card Fun!
Hearts – G2OH (25/35)
Clubs – Squat Press w/ Plate (25/35)
Diamonds – Sit Up Get Up (25/35)
Spades – Burpees to plate
POST:
3x Max Reps T2B (once you drop that’s it)
rest as much as needed between sets
Bar GYM 