WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
G2OH – 3×10 (35/25) & Squat w/ Plate Press – 3×10 (35/25)
KB Snatches 3×6 ea arm & Goblet Squat – 3×10
Strict or Weighted Pull Ups – 3×10 or ME & DB Bench Press – 3×8
Sorinex Roll Outs – 3×10 w/ Dbl Leg Lifts holding plate above face – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
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 Box Step Overs
9 G2OH (35/25)
6 Toes 2 Bar – strict
3 Wall Walks
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
Body Row – 3×10
GHD – 3×6
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
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
Sevens!
3x – 7m AMRAP
2m rest between AMRAPs
AMRAP 1 –
5 Pull Ups – 10 Push Ups – 15 Air Squats
AMRAP 2 –
15 KBS – 15 Ab Mat Sit Ups
AMRAP 3 –
5 Wall Ball Shots – 5 KTE (strict) – 1 Man Maker (55/45/35)
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 –
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
Bar GYM 