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 – 3 rounds – not for time!

10 Cal Bike

5 Pull Ups

10 Push Ups

15 Ab Mat Sit ups

Partner WOD – 20m AMRAP:

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Perfect Push Ups

Squats w/ Plate Press – 25/15

G2OH – 25/15

Plate Hold w/ Leg Lifts – 25/15

Step Back Lunges

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

WOD –

25m AMRAP

15 Cal Ski

12 KBS

15 Cal Bike

12 Box Step Overs

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

WOD –

24m EMOM:

1 – 10 Pull Ups

2 – 12 G2OH (45/35)

3 – 12 Box Step Overs

4 – 10 Sorinex Roll Outs

5 – 10 Cal Row

6 – 15 Ab Mat sit ups

Conditioning:

10m Ride/Ski/Row for total Distance

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 Press – 3×5

Sorinex Roll Outs – 3×10

GHD – 3×8

CONDITIONING:

3 Rounds –

400m Run

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 rounds:

10 Cal Ski

3 Windmill per side

WOD:

21-15-9

Cal Bike

KBS

Rest 3m

21-15-9

Pull Up

Push Up

Rest 2m

21-15-9

Cal Ski

Wall Ball

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!

3 Rounds – not for time –

10 Cal Bike

10 Box Step Ups

10 Floor Wipers (per side) holding a loaded barbell

20M 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 squats with plate press

5 – 4 Big Ball Dumps

POST:

4m Ab Mat Challenge

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

10 Cal Bike

10 Body Rows

5 Squat Practice (PVC – Squat down with the PVC across your back, push it to overhead position while in the hole, stand up in OHS posture).

STRENGTH:

Back Squat (sub Box Squat) – 3×3 warm up/build up. Then 5×5 Cross Load

Weighted Lunges (DB Load) – 3×5 each leg

Sorinex Cart Roll Outs – 3×10

Strict Pull Ups – 3xME

Bulgarian Split Squat DB Load – 3×6

Conditioning:

3 Rounds for time:

2k Bike or 1K Ski/Row

*rest 2m between efforts*

POST:

STRETCH

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

10 Pull Ups

WOD:

E5MOM for 5 rounds

1000m Ski or Row

-or-

2000m Bike

POST –

Tabata – Flutter Kicks

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 –

12 Cal Bike

3-way shoulder – 5 reps

SHOULDER PREP w/ Foam Roller and bands

STRENGTH:

SNATCH BAR COMPLEX

HANG SNATCH – 8×2 – add weight each set – try to hold the bar between efforts

SNATCH Grip Barbell Shrug – 3×6

Strict Pull Ups – 3×ME (add weight if desired)

Dips – 3×10

Sorinex Push Up+Pike – 3×6 – slow and steady

Conditioning:

7m AMRAP –

7 DB Dead Lift w/ Dumbells

7 Push Ups on Dumbells

7 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 –

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:

Flutter Kick Tabata