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 Ab Mats
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
Dips – 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 –
E2MOM for 10m
10 Cal C2
5 Pull Ups
10 Push Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Tomahawk Ball Slams (with a Wall Ball)
Cals on C2 machine
Burpees
POST:
STRETCH/CONDITION
WARM UP WOD –
50 Cals on Concept2
PVC Squat Practice – 5×5
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
Low Row (machine) – 3×10
Conditioning:
E3MOM for 4 Rounds
500m ROW (sub SKI or 1K bike)
POST:
STRETCH
WARM UP WOD –
Rowling – 10x100m – burpees for punishers
WOD:
2k ROW/SKI or 4k Bike
50 KBS
50 Ab Mats
50 Push Ups
1K Row/Ski or 2K Bike
Break up the reps however you want.
POST:
Flutter Kick Tabata
I dropped the ball and didn’t get a workout posted. Pick a Friday favorite and go!
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:
5 Rounds –
10 Body Rows
10 T-Pause Push Ups
STRENGTH:
Bench Press (DB or BB) – 5-5-5-3-3-3
DB Incline Press – 3×8 (keep it safe!)
Body Rows – 3×10
DB Shoulder Press (seated or standing) – 3×6
Tricep Push Down – 3×10
Conditioning –
3 Rounds –
500m Row/Ski or 1k Bike
15 Dbl Leg Lifts
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 (Ski-erg works too) – 10x100m – Strict Pull Ups for Punisher
WOD – 3 ROUNDS
50 cals C2
30 Ab Mat Sit Ups
20 KBS
10 Goblet Squats
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:
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 Snatches – 3×6 Each Arm & 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 – 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 –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
10 Box Step Overs
10 T2B
10 Pull Ups
15 Ab Mat Sit Ups
15 KBS
POST:
Stretch
Bar GYM 