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 –

5 Rounds – alternate so you do 50 of each

10 T-Pause Push Ups

10 Body Rows

Partner Up! – 24m Running Clock

Partner A – Short Lap (sub 20 cals on C2)

Partner B – 10 Push Ups – 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

Clean – 2 Position Clean (Deck & Hang) – 8×2 – Add Weight each set (1 Deck+1 Hang = the 2 reps)

Clean Grip Pulls – 3 × 3, on the 3rd rep, straight into 8 SHRUGS

Body Rows – 3×6 w/ 1s pause at the top. GO SLOW!

Land Mine Thrusters – 3×8

Face Pulls – 3×8

CONDITIONING:

3 Rounds –

400m Run (Sub 25 Cal C2)

10 Push Ups

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

WARM UP WOD:

50 Cals Concept 2

10 Strict Pull Ups

10 Step Back Lunges

WOD –

24m EMOM:

1 – 12 Wall Ball Shots

2 – 12 Perfect Push Ups

3 – 12 Box Step Overs

4 – 12 Squat w/ plate press (35/25)

5 – 12 T2B

6 – 12 Cal Ski/Row

POST:

Warrior Sit Up Tabata

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) – 10-10-8-8-6-4 – add weight with each set.

Strict Pull Ups – 3xMAX EFFORT – add weight if needed

Sorinex Cart Roll Outs – 3×10

Banded Pull Aparts – 4×8 Alternate Grip each set

Bulgarian Split Squat DB Load – 3×6

Conditioning:

3 Rounds for time:

1k Bike or 500m Ski/Row – 85-90% effort!

*rest 2m between efforts*

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 – not for time –

10 Cal Bike

10 Box Step Ups

10 Floor Wipers (per side) holding a loaded barbell

25M EMOM

1 – 2 Wall Walks

2 – 10 Loaded Step Back Lunges (5 per side) – load with the heavy bag(s)

3 – 10 Cal Ski (or 20 cal Curve run)

4 – 10 G2OH

5 – 10 Burpees

POST:

100 Warrior Sit Ups for Time

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

Body Row

WOD:

10 Rounds –

500m SKI or ROW or 1000m bike

10 Wall Ball Shots

20 Ab Mat 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 –

Rowling (Ski-erg works too) – 10x100m – Strict Pull Ups for Punisher

WOD – 4 ROUNDS FOR TIME

30 Calorie Ski, Ride or Row

30 KBS

30 Step Back Lunges (15 per side)

POST:

4m Ab Mat Sit Up challenge