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:
2-4-6-8-10
Pull Up
Push Up
Warrior Sit Up
WOD:
20 Cal Concept 2
80 KBS
40 Cal C2
60 Back Squats (45/35/PVC)
60 Cal C2
40 Push Ups
80 Cal C2
20 Pull Ups
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 Perfect Push Ups (or 12, 13, 14, whatever suits you)
STRENGTH:
Dead Lift – 3×3 warm up then Cross Load 5×5
Single Leg RDL (DB Load) – 3×6 each leg
Bicep Curls (DB or BB) – 3×10
Sup. Grip Bent over Row – 3×6
Sorinex Cart Roll Outs – 3×10
Conditioning:
12m AMRAP
12 Cal on C2 Machine
12 T2B
12 Warrior Sit Ups
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)
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
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 Ball Slams
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 –
10m EMOM
Min 1 – 10 Cal Ski/Bike
Min 2 – 10 Body Rows
Partner Up! – 20m Running Clock
Partner A – Jog Long lap (sub 15 cals on Concept 2)
Partner B – 10 KBS – 10 Warrior 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:
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:
Rowling – 10 rounds to 100m on Ski Erg or Rower
Burpee Punisher
WOD:
4 RFT–
50 Calories on a C2 machine
40 Ab Mat Sit Ups
30 Push Ups
20 Thrusters (45 lb Barbell OR 20-25lb dumbell)
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
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
GHD – 3×6
Conditioning:
3 Rounds for time:
2k Bike or 1K Ski/Row
*rest 2m between efforts*
Bar GYM 