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 – 25 Cal C2 (45 Cal Curve)
Partner B – 10 Wall Balls + 10 Ball Slams
(rest while your partner finishes the C2 effort)
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
Deck Clean – 10×2-position cleans – add weight (deck & hang)
Clean Grip Shrug – 3×8
Standing Strict Press – 3×5 (Barbell or DB)
Sorinex Push Up + Tuck – 3×8
GHD – 3×8
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
10 Push Ups
10 Pull Ups
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 –
3×5 each of:
Deck Roll
PVC OHS
Double Leg Lifts
WOD:
21-15-9
Cal Bike
Wall Ball Shot
Rest 3m
21-15-9
Cal Row
Perfect Push Up (on DB’s)
Rest 2m
21-15-9
Cal Ski
Pull Ups
Post:
4m Ab Mat Challenge
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:
Back Squat (sub Box Squat) – 3×3 warm up/build up. Then 5×5 Cross Load
Body Rows – 3×10 w/ 1s pause at the top
Sorinex Cart Roll Outs – 3×10
Blue Band Single Arm Plank Pulls – 3×8 ea side
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 –
Rowling (Ski-erg works too) – 10x100m – Strict Pull Ups for Punisher
WOD – 4 ROUNDS FOR TIME
30 Calorie Ski, Ride or Row
30 Ab Mat Sit Ups
Alternate –
odd rounds: 30 G2OH (25/15)
even rounds: 30 Push 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 –
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 – 5 Pull Ups, 10 Push Ups, 15 Ab Mat Sit Ups (rest until your partner finishes the run)
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 –
E2MOM for 10m
10 Cal C2
5 Pull Ups
5 Push Ups
* use the extra time for mobility work*
WOD – FOR TIME!
21-18-15-12-9-6-3
Box Step Ups
Cals on C2 machine
Sit Up Get Up (35/25)
POST:
STRETCH/CONDITION
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!
2-4-6-8-10
Push Up
Warrior Sit Up
SPRINT DAY!
9 Total Sprints – full recovery!!
150m Row
150m Ski
250m Bike
20 Cal Curve Run
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
20 Perfect Push Ups
WOD:
2k ROW or SKI (4K Bike)
50 KBS
50 AB MAT Sit Ups
25 Wall Ball Shots
25 TTB
2k ROW or SKI (4K 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 –
2-4-6-8-10
Push Up
Warrior Sit up
WOD:
10 Rounds –
500m SKI or ROW or 1000m bike
10 Pull Ups
POST:
4m Plank – 50s on/10s Rest
(Forearm, Right Side, Left Side, Push Up Position)
Bar GYM 