WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
WOD – 24m E2MOM:
10 Cal Bike/Ski/Row
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups
POST:
Stretch
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Back Squat – 3×10 & Strict Pull Ups 3×ME
SA KB Snatch – 3×10 ea arm & Goblet Squat – 3×10
DB Bench Press – 3×8 & Dead Lift – 3×10 (barbell)
Tricep Push Down – 3×10 w/ Bicep Curls – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 Heavy KBS
12 Dbl Leg Lifts
9 Ring Push Ups or Perfect Push Ups or T-pause Push Ups
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
Clean Pulls 3×5 or Barbell Shrugs – 3 × 10
Supinated Grip Bent Over Row – 3×6 or 8
Body Rows – 3×10
Bulgarian Split Squat – 3×8 ea leg
Sorinex Hamstring Curls – 3×10
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
15 KBS
10 Wall Ball Shots
5 Pull 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
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 –
3×10 of each:
Push Up
Warrior Sit up
Air Squat
WOD:
You Go I Go for 22m
10 Cals C2
15 Ab Mat Sit Ups
5 Burpees
POST:
STRETCH
WARM UP WOD:
50 Cal C2
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Box Squat – 3×6 & Single Leg RDL – 3×8 ea leg (DB Load)
Standing Press – 3×6 & Blugarian Split Squat – 3×6 ea leg
DB or BB Bench Press – 4×8 & Strict Pull Ups – 4×ME
Triceps Push Down – 3×10 w/ Low Row (machine) – 3×10
CONDITIONING:
100 Calories on C2 machine or 1m Run
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cal C2
10 Dbl Leg Lifts
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
G2OH (DB Load)
Perfect Push Up
Goblet Squat
E3MOM – 25 Cals C2!
POST:
STRETCH/CONDITION
WARM UP WOD –
3 Rounds:
10 Cal Bike
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 3×6 then 3×5, then 3×3
Barbell or DB Shrugs – 3×12
Sorinex Roll Outs – 3×10
DB Curls – 3×10
Banded Pull Aparts – 4×10
Face Pulls – 4×10
Conditioning:
2k Row or Ski – 4k Bike (pick one)
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 Wall Ball Shots
10 T2B
POST:
STRETCH
Bar GYM 