Warm Up WOD –
Rowling – 10x100m – burpees for punishers
WOD – 4 ROUNDS FOR TIME
40 Calorie Ski or Row
30 KBS
20 Ab Mat Sit Ups
10 Pull Ups
5 Burpees
POST:
Stretch
WARM UP WOD –
800m run or 50 cal on C2
PVC Stretch/Squat Practice
WOD:
50 Rounds – with a partner (25 each)
You Go I Go Style:
4 wall ball shots
4 Pull Ups
4 burpees
POST:
Stretch
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 KBS
10 Pull Ups
10 Dbl Leg Lifts
POST:
STRETCH
WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row or JOG a Short lap
Partner B –
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups
*rest while partner A finishes
POST:
Stretch
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & Perfect Push Up – 4×10
KB Swings – 3×20 & Standing Press (DB Load) – 3×10
Single Leg RDL (DB Load) – 3×6 ea leg & Bulgarian Split Squat – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Double Leg Lifts holding a plate overhead – 3×10
CONDITIONING – pick one:
100 Calories on C2 machine
800m Run
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 KBS
10 Goblet Squats
5 Strict Pull Ups
POST:
STRETCH
WARM UP WOD –
5 Rounds:
10 KBS – light, warm up weight
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 5-5-5-5-3-3
DB Shrugs – 3×12
GHD – 3×6
Sorinex Roll Outs – 3×10
DB Hammer Curls – 3×10
Face Pulls – 4×10
Banded Pull Aparts – 4×10
Conditioning:
E3MOM for 4 Rounds
500m ROW (sub SKI or 1K bike)
POST:
STRETCH
WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
10 Box Step Overs
5 Step Back Lunges (per leg)
10 Pull Ups
POST:
Stretch
WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
Battery Hold (use a plate – 45/35/25)
Forearm Plank
Plate Hold w/ leg lifts (hollow rock posture)
Bar or Ring Hang
POST:
Stretch
Warm Up WOD:
5 Rounds –
10 G2OH
10 Dbl Leg Lifts
STRENGTH:
Bench Press (DB or BB) – 5-5-5-3-3-3
DB Incline Press – 3×8 (keep it safe!)
Sorinex Roll Outs – 3×10
Body Rows – 4×8 w/ 1s pause at the top
Tricep Push Downs – 3×10
Conditioning –
3 Rounds –
500m Row/Ski or 1k Bike
10 T2B
15 Ab Mats
POST:
Stretch
Bar GYM 