WARM UP WOD –
2-4-6-8-10
Push Up
Warrior Sit up
Air Squat
WOD:
You Go I Go for 24m
5 SA KB Snatches (per arm)
10 Goblet Squats
10 Ab Mats
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
Standing Press (DB load) – 3×8 & Goblet Squat – 3×8
Box Step Ups – 3×8 ea leg & Bulgarian Split Squat – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Strict T2B – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
50 Cals C2
Hip/Knee Mobility
5 Thrusters
Five 3-minute AMRAPS – 19 minutes total
AMRAP in 3 Minutes –
3 Power Hang Clean (135/115)
6 Air Squats
9 Dbl Leg Lifts
1m Rest
REPEAT for 5 ROUNDS
POST:
Stretch
WARM UP – MOBILITY WORK
Warm Up WOD:
5 Rounds –
10 Body Rows
10 T-Pause Push Ups
STRENGTH:
Bench Press (DB or BB) – 8-8-6-6-4-4-2-2
DB Incline Press – 3×8
Sorinex Roll Outs – 3×10
Dips – 3×10
Tricep Push Down – 3×10
Conditioning –
3 Rounds –
500m Row/Ski or 1k Bike
10 Deck Rolls
10 Pull ups
POST:
Stretch
WARM UP WOD –
50 Cals C2
Hip/Knee Mobility
5 Thrusters
Five 3-minute AMRAPS – 19 minutes total
AMRAP in 3 Minutes –
1 Wall Walk
3 G2OH – DB Load – 55/35
6 Air Squats
9 T2B (sub dbl leg lifts)
1m Rest
REPEAT for 5 ROUNDS
POST:
Stretch
WARM UP WOD –
Rowling – Deck Roll Punishers
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:
Burpee Circle!
WARM UP – MOBILITY WORK
9/11 MEMORIAL WOD
2001 Meter Row or Ski
11 Box Step Ups
11 C2B Pull Ups
11 Push Ups
11 Wall Balls
11 T2B
11 G2OH (35/25)
11 KBS
11 Goblet Squats
11 Burpees
2001 Meter Row or Ski
POST:
STRETCH
WARM UP WOD –
50 Cal C2
20 Dbl Leg Lifts
20 Warrior Sit Ups
WOD:
4 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 Ab Mat Sit Ups
10 Box Step Overs
10 Sorinex Push Up + Pike
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
Clean Pulls 3×5 or Barbell Shrugs – 3 × 10
Supinated Grip Bent Over Row – 3×6 or 8
Body Rows – 3×10
Bulgarian Split Squat – 3×8 ea leg
Sorinex Hamstring Curls – 3×10
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
15 KBS
10 Wall Ball Shots
5 Pull Ups
POST:
STRETCH
5 Rounds:
10 KBS – light, warm up weight
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep
Eights!
3x – 8m AMRAP
2m rest between AMRAPs
AMRAP 1 –
5 Pull Ups – 10 Push Ups – 15 Ab Mat Sit Ups
AMRAP 2 –
15 KBS – 10 Goblet Squats
AMRAP 3 –
5 Wall Ball Shots – 5 KTE (strict) – 1 Man Maker (55/35)
POST:
Stretch
Bar GYM 