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
WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
You Go I Go for 24m
5 T2B
10 Air Squats
10 Push Ups / 10 Pull Ups (ALTERNATE EVERY ROUND)
10 Warrior Sit Ups
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cals on Concept2
PVC Squat Practice – 5 reps
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 3×3 warm up sets then 5×5 cross load
Bulgarian Split Squats – 3×5 ea leg (DB load)
Strict Pull Ups – 3×10 or Max Effort
Sorinex Roll Outs – 3×10
Perfect Push Ups – 3×10
GHD – 3×6
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
WARM UP – MOBILITY WORK
Warm Up WOD –
Rowling (Ski-erg works too) – 10x100m – Burpees for Punisher
WOD – 3 ROUNDS
Short Lap Farmer’s Carry
12 Perfect Push Ups
9 Wall Ball Shots
6 Toes 2 Bar – strict
3 Man Makers
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 & Goblet Squat – 3×10
Single Leg RDL (DB Load) – 3×6 ea leg & Bulgarian Split Squat – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Flutter Kicks (1-2-3-1 count) – 3×10
CONDITIONING – pick one:
100 Calories on C2 machine
800m Run
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 (115/135)
6 Air Squats
9 KTE (sub dbl leg lifts)
1m Rest
REPEAT for 5 ROUNDS
POST:
Stretch
WARM UP WOD –
2-4-6-8-10
Push Up
Warrior Sit up
WOD:
You Go I Go for 24m
15 KBS
10 Goblet Squats
15 Ab Mats
POST:
STRETCH
WARM UP WOD:
3 Rounds –
10 Push Ups
10 Ab Mat Sit Ups
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & Perfect Push Up – 4×10
KB Swings – 3×15 & Goblet Squat – 3×8
Weighted Lunges (DB’s or barbell) – 3×6 ea leg & Bulgarian Split Squat – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Strict KTE– 3×10
CONDITIONING:
100 Calories on C2 machine – for time
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 –
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
Bar GYM 