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 –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
25m Clock:
AMRAP:
25 Calorie C2 (sub 400m RUN)
10 Burpees
10 T2B
10 Ball Slams
2 Wall Walks
2 TGU’s (per side)
POST:
4m Plank – 50s on/10s Rest
(Forearm, Right Side, Left Side, Push Up Position)
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 –
round 1 & 3: 30 KBS
round 2 & 4: 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:
Rowling – 10 Rounds to 100m
Deck Roll Punisher
WOD 1 –
10m EMOM
Min 1 – 10 Cal Ski
Min 2 – 10 Pull Ups
WOD 2 –
10m EMOM
Min 1 – 10 Cal Bike
Min 2 – 10 T-Pause Push Ups
WOD 3 –
10m EMOM
Min 1 – 10 Cal Row
Min 2 – Box Stop Overs
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
Partner Competition!
3 Rounds – with a partner. Split the REPS/CALS however you want.
2m Max Cal Bike
2m Max Push Ups
2m Max Pull Ups
2m Max Cal Row
2m Max Warrior Sit Ups
Total Reps and Cals is your score. 60s break between ROUNDS (there are only 3 rounds).
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
5 Standing Press (45 lb barbell)
5 RDL’s
5 back squats
STRENGTH:
Box Squat – 3×3 warm up – 5×5 cross load
Step Back Lunges – 3×10 each leg
Sorinex Roll Outs – 3×10
GHD – 3×6
CONDITIONING:
RUN SHORT LAP … then complete
21-15-9 of
Wall Ball
KBS
T2B
Run SHORT LAP
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 Wall Ball Shots
2 – 12 Perfect Push Ups
3 – 10 Box Step Overs
4 – 10 T2B
5 – 10 Strict Press (45/35)
6 – 10 G2OH (35/25)
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
STRENGTH:
CLEAN BAR COMPLEX
Deck Clean – 10×1 – find a 1RM for today
Clean Grip Shrug – 3×8
Standing Press – 3×5
Sorinex Hamstring Curls – 3×8
CONDITIONING:
3 Rounds –
400m Run
10 Push Ups
15 KBS
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
Partner Competition!
3 Rounds – with a partner. Split the REPS/CALS however you want.
2m Max Cal Bike
2m Max T2B
2m Max KBS (55/35)
2m Max Cal Ski
2m Max Ab Mat Sit Ups
Total Reps and Cals is your score. 60s break between ROUNDS (there are only 3 rounds).
POST:
Burpee Punisher for the losers.
Bar GYM 