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 –
10 Cal Ski
5 Pull Ups
10 Push Ups
STRENGTH:
SNATCH BAR COMPLEX
2 Position Snatch – 8×2 (1 ground + 1 hang = 2 reps)
Snatch Grip RDL – 3×8
Sorinex Hamstring Curls – 3×10
CONDITIONING:
20m EMOM –
1 – 10 Cal Bike
2 – 10 Burpees
3 – 10 Step Ups
4 – 15 Ball Slams
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
Wall Ball Shots
Lateral Lunges (PVC Load or no Load)
STRENGTH:
Front Squat – 3×3 warm up then 5×5 Cross Load
Man Maker – 3×3
Dips – 3×10
Banded Pull Aparts – 3×10
CONDTIONING:
SHARE THE WORK:
350 Cal Curve
200 Cal Ski/Bike/Row
200 KBS
*Partner A can Swing while Partner B is on the C2 or Curve, and vice versa*
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
Body Row
Push Up
STRENGTH:
CLEAN BAR COMPLEX
CLEAN – 8 efforts – add weight each rep
Clean Grip Shrugs – 3×6
Hang Clean – 3×3
Sorinex Cart Roll Out
CONDITIONING:
21-15-9
Cal Ski, Row or Bike
Ball Slams
Step Back Lunges (per side)
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
Air Squat
STRENGTH:
Weighted or Strict Pull Ups – 5xME
Perfect Push Ups – 3×12
Blue Band Plank Rows – 3×8 each arm
Standing Press – 3×6 (BB or DB load)
CONDITIONING:
2 C&J (65-135) – 500m Bike or 250m Row/Ski
4 C&J (65-135)- 400m Bike or 200m Row/Ski
6 C&J (65-135) – 300m Bike or 150m Row/Ski
8 C&J (65-135)- 200m Bike or 75m Row/Ski
10 C&J (65-135)- 100m Bike or 50m Row/Ski
8 C&J (65-135)- 200m Bike or 75m Row/Ski
6 C&J (65-135)- 300m Bike or 150m Row/Ski
4 C&J (65-135)- 400m Bike or 200m Row/Ski
2 C&J (65-135) – 500m Bike or 250m Row/Ski
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
Battery Holds (KB or DB)
Bar Hang
Plate Hold w/ legs at 6″
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:
2-4-6-8
Deck Roll
1/2 TGU (Light KB or DB) each side
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
Supinated Grip Bent Over Row – 3×8
Conditioning:
12m AMRAP
12 Cal on C2 Machine
12 T2B
12 Sit Up Get Up (15/25)
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-way shoulder – 3x
Spiderman Lunge
Strength:
SNATCH BAR COMPLEX
SNATCH – 10 efforts – add weight each rep
OHS – 3×5
Snatch Grip Shrug – 3×8
Sorinex Cart Roll Out – 3×10
Conditioning:
7m AMRAP
7 Single Arm Snatch (KB or DB Load)
7 Burpees
7 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:
3 Rounds
12 Cal Bike
5 Goblet Squat w/ 1s pause
5 OHS (PVC Load)
STRENGTH:
Back Squat – 3×3 warm up/build up. Then 5×5 Cross Load
Bulgarian Split Squat – 3×6 each leg
Sorinex Hamstring Curl – 3×10
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:
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
Conditioning –
5 Rounds for Time –
1K Bike -or- 500m Row/Ski
10 Pull Ups
Bar GYM 