Category: Uncategorized

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 warm up sets then 5×5 cross load

Bulgarian Split Squats – 3×5 ea leg (DB load)

Body Rows – 3×10

Sorinex Roll Outs – 3×10

Perfect Push Ups – 3×10

GHD – 3×6

DB Curls – 3×10

Conditioning:

TABATAS:

1. Burpees

2. Lunges

3. T2B/Dbl Leg Lifts

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 Goblet Squats

10 Dbl Leg Lifts

POST:

STRETCH

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