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!
3 Rounds –
10 Cal C2
3 Spiderman Lunges – per side
5 OHS – PVC Load
STRENGTH:
Dead Lift – 5-5-5-3-3-3
DB Hammer Curls – 3×8ea arm
Strict Pull Ups – 5xME (add weight if desired)
Bulgarian Split Squat – DB load -3×6 each leg
Sorinex Roll Outs – 3×10
CONDITIONING:
E3MOM for 4 Rounds –
500m SKI/ROW (1K Bike)
12 Ab Mat Sit Ups
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 Concept 2
10 Strict Pull Ups
10 Step Back Lunges
WOD –
24m EMOM:
1 – 10 Wall Ball Shots
2 – 10 Perfect Push Ups
3 – 10 Box Step Overs
4 – 10 Squat w/ plate press (35/25)
5 – 10 T2B
6 – 10 Cal Ski/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 –
10m EMOM
Min 1 – 10 T-Pause Push Ups
Min 2 – 10 Body Rows
Partner Up! – 24m Running Clock
Partner A – Short Lap (sub 20 cals on C2)
Partner B – 10 Step Back Lunges (5 per side) – 10 Warrior Sit 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
Hang Clean – 5×5 add weight each set
Deck Clean – 3×3 – add weight each set
DB Shrugs – 3 × 10
Body Rows – 3×10
Land Mine Step Back Lunge w/ Press – 3×3 each side
Dips – 3×8
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
10 T2B
10 Ab Mat Sit Ups
10 KBS
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
9.11 Memorial WOD
2001m SKI
11 Box Jumps
11 Thrusters (135/115/95/65)
11 C2B Pull Ups
11 Power Cleans (135/115/95/65)
11 KBS (Heavy)
11 T2B
11 Deadlifts (135/115/95/65)
11 Push Jerks (135/115/95/65)
11 G2OH (45/35)
2001m Row
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:
Back Squat (sub Box Squat) – 8-8-6-6-4-4-2
Bulgarian Split Squats – 3×5 ea leg (add weight, DB load)
DB Load RDL – 3×6
Sorinex Hamstring Curls – 3×10
Perfect Push Ups – 3×10
Banded Pull Aparts – 4×10 (alternate grip each set)
Conditioning:
TABATAS:
1. Flutter Kicks
2. Wall Ball Shot
3. Push Up (sub plank)
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 – not for time –
10 Cal Bike
10 Box Step Ups
10 Sorinex Cart Roll outs
25M EMOM
1 – 2 RING or Bar Muscle Ups (Sub 8 C2B pull ups)
2 – 10 OHS (65/45/35)
3 – 10 Burpees
4 – 2 Wall Walks
5 – 4 Heavy Bag C&J
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 Sits
Bar Hang
Forearm Plank
Flutter Kicks
Bar Hold (45/65/95?)
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
Standing Press – 3×6 & DB RDL (both hand/legs) 3×8
Box Step Ups – 3×8 ea leg & DB Thrusters – 3×8
Sorinex Roll Outs – 3×10 w/ Dbl Leg Lifts – 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
T2B
Step Back Lunge
WOD:
3 Rounds –
Row – 1K or BIKE – 2K
Farmer’s Carry (sub heavy bag carry) – Short Lap
12 Push Ups
POST –
Warrior Sit Up Tabata
Bar GYM 