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:
1K Ski
DB Load Bulgarian Split Squat – 3×8 ea Leg
Front Squat – 3×5
Push Press – 5-5-3-3
Conditioning:
4 Rounds:
200m Farmer’s Carry
1K Bike
Workout 2:
32m EMOM
25 Double unders
10 KB Snatches (5 per side)
10 Burpees
15 KBS
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
Dips – 3×10
DB Standing Press – 3×8 (both arms at once)
16m EMOM:
1 – 15 Cal Curve Run
2 – 12 HR Push Ups
Workout 2:
50 KBS
50 Ab Mat
50 PVC OHS
40 KBS
40 Ab Mat
40 Push Ups
30 KBS
30 Ab Mat
30 PVC OHS
20 KBS
20 Ab Mat
20 Push Ups
10 KBS
10 Ab Mat
10 PVC OHS
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
Strength WOD:
Box Squats – 6-6-6-4-4-4
Sorinex Hamstring Curls – 3×10
Pull Ups – 3×10 (Flying Squirrel x3 if you’re up to it)
Conditioning –
15m Ski for Distance
E3MOM – 10 DB G2OH – (45/35/25)
HIIT WOD:
40m EMOM:
1 -10 Burpees
2 – 12 Ball Slams
3 – 15 Ab Mat Sit Ups
4 – 12 Box Jumps (Step Ups)
5 – 30 DBL Unders
6 – 10 Goblet Squats
7 – 7 SA KBS – per arm
8 – 5 Deck Rolls
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:
Bench Press – 10-8-8-6-6-4
Body Row – 3×10
Dips – 3×10
Conditioning: 16m EMOM
1 – 15 Cal curve
2 – 12 ball slams
Workout 2:
10 Rounds:
200m run
5 OHS (45/35/PVC)
5 burpees
5 deck rolls
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:
Deck Power Clean – 3-3-3-2-2-2
Front Squat – 3×6
Clean Pull – 3×3
Dips – 3×10
Conditioning – E3MOM for 15m – 500m Row/1000m Bike
Workout 2:
10 Rounds –
200m Run
10 Warrior Sit Ups
10 Air Squats
10 Push Ups
POST: Flutter Kick Tabata
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 Squat – 5-5-5-3-3-3
Body Row – 3×10
Green Banded Good Morning – 3×10
Conditioning – 2K Ski or 5k Bike – E2MOM 5 Burpees
Workout 2:
35m EMOM – Hold the plate during rest within the work – set it down during the rest cycle.
1 – 10 G2OH (35/25)
2 – 10 Plate Squat Press
3 – 10 OHS w/ Plate
4 – Wall Sit w/ Plate on lap
5 – REST
+/- 15m for Warm Up:
PVC/Foam Roll
Monster Walk w/ Air Squats
Hip/Knee/Ankle/Shoulder Mobility
500m Row/Ski
1000m Bike
2 minute Curve Run/400m Jog
Workout 1:
Hang Power Snatch – 5×2
OHS – 5-5-3-3-3
Supinated Grip Bent Over Row – 3×8
Conditioning – 10m Ride or Ski
Workout 2:
10 Rounds –
200m Run
10 Sorinex Roll Outs
10 Step Back Lunges (5 per leg)
10 DB Shoulder press (both arms at the same time) – keep it light!!!
Bar GYM 