WARM UP WOD –
50 Cals C2 or 800m run
10m EMOM – 10 pull ups/15 Ab Mats (alternate every minute)
WOD:
Partner Up – 15m AMRAP
Partner 1 – jog a long lap (sub 25 Cal bike)
Partner 2 –
10 G2OH
10 Warrior Sit Ups
POST:
STRETCH
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Seated Strict Press (DB Load) lighter weight – 4×10 & Perfect Push Up – 4×10
Bulgarian Split Squats – 3×6 ea leg & Strict T2B – 10
OHS or Front Squat – 3×6 & Low Row (machine) – 3×10
Tricep Push Down – 3×10 w/ Bicep Curls – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP:
50 Cal C2
25 Warrior Sit Ups
WOD:
20m AMRAP –
400m Run (Sub 500m SKI/1K Bike)
20 KBS
10 Wall Ball Shots
10 Perfect Push Ups
10 Pull Ups
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) – 8-8-8-6-6-6
Box Step Ups – 3×10 ea leg (load if desired)
Heavy KBS – 3×25
Body Rows – 3×10
Sorinex Cart Roll Outs – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
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
E3MOM – stop and perform one:
10 Box Step Overs
5 Step Back Lunges (per leg)
10 Pull Ups
7 Burpees
15 Push Ups
15 Ab Mat Sit Ups
10 G2OH
POST:
Stretch
WARM UP WOD –
Rowling – 100m
1 Wall Walk for missing by 1-3
2 Wall Walks for missing by 3+
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
25 Push Ups
Bar Hang
10 Sit Up Get Up + 10 Dbl Leg Lifts
8 Wall Ball Shots + 8 Ball Slams
Plank
POST:
Stretch
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Box Squat – 4×6 & G2OH – 4×10
KB Windmill – 3×6 ea side & KB Thruster – 3×6
DB Bench Press – 4×8 & Strict Pull Ups – 4×ME
Triceps Push Down – 3×10 w/ Biceps Curls – 3×10
CONDITIONING:
100 Calories on C2 machine or 1m Run
POST:
STRETCH
6.17.2026
WARM UP – MOBILITY WORK
WARM UP WOD –
3 Rounds:
10 Cal C2
10 Ab Mat Sit Ups
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Perfect Push Ups
KBS
T2B or Dbl Leg Lift
POST:
STRETCH
WARM UP WOD:
30 Cal Row
SHOULDER PREP!
STRENGTH:
Deadlift
8-8-8-6-6-6-4
DB Bench Press – 4×8
Pull Ups – 4xME
Sorinex Hamstring Curl – 3×10
CONDITIONING:
100 Calories C2
For Time
POST:
STRETCH
WARM UP WOD –
5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
WOD:
5 Rounds –
400m Run
15 KBS
10 Goblet Squats
10 Warrior Sit Ups
POST:
STRETCH
Bar GYM 