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
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 3×10 w/ 1s pause at top & Squat w/ Plate Press – 3×10
G2OH (45/35) 3×10 & Goblet Squat – 3×8
Box Step Ups – 3×8 ea leg & Bulgarian Split Squat – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Dbl Leg Lifts holding plate – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
5 Rounds –
10 Cal C2
5 Pull Ups
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Wall Ball Shots
KBS
HR Push Ups or Perfect Push Ups
Step Back Lunges
POST:
STRETCH/CONDITION
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cals on Concept2 or Walk/Jog 4m on Curve
PVC Squat Practice – 5 reps
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 8-8-6-6-4-4
Bulgarian Split Squats – 3×5 ea leg (DB load)
Strict Pull Ups/Weighted Pull Ups – 5xME
Squat w/ Plate Press – 3×10 (45/35/25)
DB Curl Press – 3×10
Conditioning:
TABATAS:
1. Wall Balls
2. Strict KTE
3. Warrior Sit Ups
POST:
STRETCH
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
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
Wall Sits
Bar Hang
Forearm Plank
Flutter Kicks
Bar Hold (45/65/95?)
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 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/ KTE – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
50 Cal C2
20 KTE’s
20 Warrior Sit Ups
WOD:
4 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 KBS
10 Goblet Squats
5 SA KB Snatches per arm
15 Ab Mat Sit Ups
POST:
STRETCH
Bar GYM 