Category: Uncategorized

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

E3MOM – stop and perform one:

10 Box Step Overs

5 Step Back Lunges (per leg)

10 Pull Ups

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 – 10x100m – burpees for punishers

WOD – 4 ROUNDS FOR TIME

50 Cal Ski/Bike/Row

40 KBS

30 Push Ups

20 Ab Mat Sit Ups

10 Pull Ups

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 –

50 Cals on Concept2

PVC Squat Practice – 5×5

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Dead Lift – 5×5

Barbell Shrug – 4×8

DB Load RDL – 3×6 – both hands/both legs

Sorinex Hamstring Curls – 3×10

DB Hammer Curls – 3×10ea arm

Lawn Mower Row – 4×10ea arm (on a bench, single arm)

Conditioning:

E3MOM for 12m

500m ROW (sub SKI or 1K bike)

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 – NOT FOR TIME!

10m EMOM

Minute 1 – 20 Cal Curve Run (Sub 10 Cal Bike)

Minute 2 – 8 G2OH (35/25)

25M AMRAP

5 Pull Ups

10 KBS

15 Dbl Unders (sub 45 singles)

20 Cal Ski/Row/Ride

15 Ab Mat Sit Ups

10 Box Step Ups

5 Burpees

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 –

10m EMOM

Min 1 – 10 Cal Ski/Bike

Min 2 – 10 Body Rows

Partner Up! – 24m Running Clock

Partner A – Jog a Long Lap (sub 20 cals on Concept 2)

Partner B – 10 Box Step Overs + 10 Pull Ups

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:

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 Ball Slams

10 Wall Ball Shots

10 Pull Ups

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 – 10 Rounds – Deck Roll Punisers

WOD – EMOM

0-4 – 10 Squats with Plate Press (35/25)

5-9 – 10 Pull Ups

10-14 – 10 Sit Up Get Up (35/25)

15-19 – 10 Burpees

20-24 – 10 Box Step Ups – Weighted (35/25)

25-29 – 10 Cal Ski, Bike or Row

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 & KBS 3×10

Box Step Ups – 3×8 ea leg & Goblet Squats – 3×6

Sorinex Roll Outs – 3×10 w/ T2B – 3×10

CONDITIONING:

3 Rounds –

20 Cal C2

15 Ab Mat Sit Ups

10 Air 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 –

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

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 –

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 Sit

Battery Hold (use a Kettle Bell)

Forearm Plank

Plate Hold w/ leg lifts (hollow rock posture)

Bar or Ring Hang

POST:

Stretch