WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
Death By – 30m time cap
G2OH (45/35) – start at 10
Squat w/ Plate Press – start at 5
Burpees
POST:
STRETCH
WARM UP WOD –
3×10 of each:
Push Up
Warrior Sit up
Air Squat
WOD:
You Go I Go for 22m
10 Cals C2
10 G2OH
10 Ab Mats
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 –
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Warrior Sit Ups
WOD:
5 Rounds – E5MOM
21 Cal C2
15 Wall Ball Shots
9 T2B
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Burpees
SHOULDER PREP!
Break it up however you want:
200 KBS
100 Goblet Squats
200 Calorie C2 Machine
POST:
Stretch
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
5 Pull Ups
10 Box Step Overs
15 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
Partner B – execute the below in order – alternate in order
25 KBS
Bar Hang
10 Sit Up Get Up/10 Dbl Leg Lifts
10 Goblet Squats
Plank
POST:
Stretch
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Bulgarian Split Squat – 3×6 ea leg & OHS – 3×6
KB Windmill – 3×6 ea side & Goblet Squat – 3×8
DB Bench Press – 4×8 & Strict Pull Ups – 4×ME
Triceps Push Down – 3×10 w/ Low Row (machine) – 3×10
CONDITIONING:
100 Calories on C2 machine or 1m Run
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
3 Rounds:
10 Cal C2
10 Ab Mat Sit Ups
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
T2B or Dbl Leg Lift
Perfect Push Up
KBS
POST:
STRETCH/CONDITION
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) – 10-10-8-8-6-6-4
Bulgarian Split Squat – 3×5 ea leg (DB load)
Perfect Push Ups – 3×10
Weighted Step Ups (DB Load) – 3×10
GHD – 3×6-8
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
Bar GYM 