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

Wall Sit

Bar Holds (45/35lb barbell)

Bar Hang

4″ dbl leg hold – hands anywhere except under your butt!

Forearm 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 –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

CLEAN BAR COMPLEX

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

Rotator Cuff – 3×8 ea shoulder

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 – 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:

3 Rounds

12 Cal Bike

5 Pull Ups

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 – 3×3 warm up/build up. Then 5×5 Cross Load (sub box squat)

Bulgarian Split Squat – 3×6 each leg

Sorinex Hamstring Curl – 3×10

Body Rows – 3×10

Banded Pull Aparts – 4×10 (alternate between pronated and supinated grips each set)

GHD – 3×6

Conditioning:

3 Rounds for time:

2k Bike or 1K Ski/Row

*rest 2m between efforts*

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 – 10 Rounds – Deck Roll Punisers

WOD – EMOM

0-4 – 10 Squats with Plate Press (35/25)

5-9 – 10 Pull Ups

10-14 – 10 Sit Up Get Up (35/25)

15-19 – 10 Burpees

20-24 – 10 Box Step Ups – Weighted (35/25)

25-29 – 10 Cal Ski, Bike or 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 Step Back Lunges (5 each leg)

Min 2 – 10 T2B

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:

5 Rounds –

8 Cal Ski

10 T-Pause Push Ups

STRENGTH:

Bench Press (DB or BB) – 8-8-6-6-4-4

Body Row – 3×10

Dips – 3×10

DB Curl Press (seated or standing) – 3×6

Conditioning –

Running Clock – it’s a race to 2500m on the row or ski/5000m on the bike.

*every minute – stop and do 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 – 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:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

CLEAN BAR COMPLEX

Deck Clean – 10×1-deck cleans – add weight each set

Clean Pulls – dead, scoop, shrug – 3×3

Front Squats – 3×3

Bulgarian Split Squat – 3×5 ea side

Sorinex Roll Outs – 3×10

Banded Shoulder Rotators – 3×8 ea side (3lb Crossover Symmetry band).

CONDITIONING:

3 Rounds –

20 Cal C2

10 Push Ups

15 Air Squats

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

Wall Ball Shots

Rest 2m

21-15-9

Pull Up

Push Up

Rest 2m

21-15-9

Cal Ski

Box Step Overs

Post:

Stretch