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 short lap (sub 20 cals on Concept 2)
Partner B – 10 Push ups – 10 Warrior 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 –
2-4-6-8-10
Deck Roll
T2B
Step Back Lunge
WOD:
5 Rounds –
Row – 500m or BIKE – 1K
Farmer’s Carry (sub heavy bag carry) – Short Lap
12 Air Squats
9 Push Ups
6 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 –
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:
7 Burpees
12 Box Step Ups
15 KBS
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
WOD –
24m EMOM:
1 – 10 Wall Ball Shots
2 – 15 Perfect Push Ups
3 – 12 Box Step Overs
4 – 10 T2B
5 – 10 Cal Ski
6 – 10 G2OH (35/25)
Conditioning:
10m AMRAP
10 Cal Bike/Ski/Row (25 Cal Curve)
10 Warrior Sit Ups
10 Russian Twists (per side) – load to your comfort– no load is just fine.
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 WOD –
24m AMRAP:
PARTNER A – 20 Cals on the C2 or Short Lap
PARTNER B –
1 – WALL SITS
2 – G2OH (25/15/10/5)
3 – BAR HANG
4 – Forearm Plank
5 – Box Step 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:
2-4-6-8-10
Body Row
Push Up
STRENGTH:
CLEAN BAR COMPLEX
CLEAN – 10 efforts – add weight each rep – find a 1RM for today
Clean Grip Shrugs – 3×6
Hang Clean – 3×3
Sorinex Cart Roll Out
CONDITIONING:
21-15-9
Cal Ski, Row or Bike
Ball Slams
Push 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
Deck Roll
1/2 TGU (Light KB or DB) each side
STRENGTH:
Dead Lift – 3×3 warm up then Cross Load 5×5
Barbell Load RDL – 3×6
Bicep Curls (DB or BB) – 3×10
Standing Press (Barbell) – 3×6
Conditioning:
12m AMRAP
12 Cal on C2 Machine
12 Push Ups
12 Ab Mat 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 –
10 Cal Ski
3-way shoulder – 3x
Spiderman Lunge
Strength:
SNATCH BAR COMPLEX
SNATCH – 10 efforts – add weight each rep – find a 1RM for today
Snatch Grip Shrug – 3×8
Lateral Lunges – 3×5 each side (PVC/35/45 barbell load)
Sorinex Cart Roll Out – 3×10
Conditioning:
7m AMRAP
7 Single Arm Snatch (KB or DB Load)
7 Burpees
7 T2B
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 – 6-6-6-4-4-2
Step Back Lunges – 3×10 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 – 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 – 3 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
Bar GYM 