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
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
Warm Up WOD –
Rowling – 10x100m – burpees for punishers
WOD – 4 ROUNDS FOR TIME
50 Double Unders (150 singles)
40 Calorie Ski or Row
30 KBS
20 Ab Mat Sit Ups
10 Burpees
POST:
Stretch
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
CLEAN BAR COMPLEX
2 Position Clean – 8×2 add weight each set
Barbell Shrugs – 3 × 10
Body Rows – 3×10
Land Mine Thrusters – 3×6
Sorinex Hamstring Curls – 3×8
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
10 KBS
10 Wall Ball Shots
3 Wall Walks
POST:
STRETCH
WARM UP WOD:
50 cals C2 or 5 minutes jog/walk on Curve
WOD:
Fight Gone Bad!
3 rounds – 1m rest between rounds
Minute 1 – Box Step Up
Minute 2 – KBS
Minute 3 – Air Squats
Minute 4 – Push Press (45/35)
Minute 5 – Ab Mat Sit Ups
POST:
STRETCH
WARM UP WOD –
50 Cals C2 or 400m run
WOD:
You Go I Go for 22m
5 KTE – Strict
10 Air Squats
10 Push Ups
10 Med Ball crunches – w/ partner
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Pull Ups (Strict or Weighted) – 4×ME & Dips – 4×10
KB Curl & Press– 3×6 & Goblet Squat – 3×10
Box Step Ups – 3×8 ea leg & Lunges (DB Load) – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Double Leg Lifts – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
5 Rounds –
10 Cal C2
5 Pull Ups
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Wall Ball Shots
T2B
HR Push Ups or Perfect Push Ups
Box Step 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 – 4×8
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 –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 KBS
10 Goblet Squats
10 Dbl Leg Lifts
POST:
STRETCH
Bar GYM 