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 –
20 Cals C2
15 Warrior Sit Ups
10 Push Ups
5 Pull Ups
WOD:
20m AMRAP
400m Run (sub 2m C2)
10 Squat w/ plate press (45/35)
10 Dbl Leg lifts holding plate (45/35)
10 Box Step Overs (5 per leg)
10 Step Back Lunges (5 per leg)
POST:
STRETCH
WARM UP WOD –
50 Cals C2 or 400m run
WOD:
You Go I Go for 24m
5 KTE – Strict
10 Air Squats
10 Push Ups
10 Med Ball crunches – w/ partner
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
Standing Press (DB load) – 3×8 & 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 WOD –
Rowling – 10x100m – burpees for punishers
WOD – 3 ROUNDS FOR TIME
400m Run (sub 2m C2)
30 KBS
20 Ab Mat Sit Ups
10 Double Leg Lifts
5 Pull Ups
POST:
Stretch
WARM UP WOD –
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 – 4×15 & 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 WOD –
50 Cals C2
Hip/Knee Mobility
5 Thrusters
Cinco de Mayo inspired WOD – “Guadalupe”
Five 3-minute AMRAPS – 19 minutes total
AMRAP in 3 Minutes –
3 Power Clean (115/135)
6 Push Ups
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
Air Squat
WOD:
You Go I Go for 24m
5 SA KB Snatches (per arm)
10 Goblet Squats
10 Ab Mats
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cals on Concept2 or Walk/Jog 3m 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
Dips – 3×10
Arnold Press – 3×10
Conditioning:
TABATAS:
1. Wall Balls
2. KBS
3. Warrior Sit Ups
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
5 Rounds –
10 Cal C2
5 Pull Ups
10 Push Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
G2OH – 45/35/25
Dbl Leg Lifts
HR Push Ups or Perfect Push Ups
Box Step Overs
POST:
STRETCH/CONDITION
Bar GYM 