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 Step Back Lunges – 5 per side
5 Goblet Squats w/ 2s pause in the hole
STRENGTH:
Front Squat – 6-6-6-5-5-4
GHD – 3×6
Body Rows – 3×10 (1s pause at the top)
DB Curl Press – 3×8
Banded Pull Aparts & Face Pulls – 3×10 each
Sorinex Roll Outs – 3×10
Conditioning:
15m AMRAP
15 Cal Bike
15 Ab Mat Sit Ups
15 Cal Row
15 Dbl Leg Lifts
15 Cal Ski
15 Flutter Kick (1-2-3 = 1 count)
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 – not for time
8 Calorie Bike/Ski/Row
5 Inchworm w/ Push Up
5 Spiderman Lunge w/ Twist (per side)
WOD – For Time:
50 Air Squats
10 Burpees
40 Pull Ups
10 Burpees
30 KBS
10 Burpees
20 Ab Mat Sit Ups
10 Burpees
20 Ab Mat Sit Ups
10 TTB
30 Ball Slams
10 TTB
40 Push Ups
10 TTB
50 DBL Unders (3 for 1 singles)
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 –
12 Cal SKI
3-way shoulder – 5 reps
5 OHS (45/35)
STRENGTH:
SNATCH BAR COMPLEX
2-Position Snatch – 8×2 (1 Deck + 1 Hang)
Barbell load/Snatch Grip Shrug – 3×8
Bulgarian Split Squat – 3×5
Blue Band Plank Pulls – 3×6 each side
25 STRICT Toes To Bar – break into whatever sets you prefer
Dips – 3×10
Conditioning:
Partner 10m AMRAP:
Partner A) 25 Cal Curve Run or 12 Cal Erg
Partner B) 10 Perfect Push Ups on DB (rest for remaining time)
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 – not for time –
10 Cal Bike
10 Box Step Ups
10 Sorinex Cart Roll outs
25M EMOM
1 – 3 RING or Bar Muscle Ups (Sub 8 C2B pull ups)
2 – 10 OHS (65/45/35)
3 – 12 Burpees
4 – 2 Wall Walks
5 – 4 Heavy Bag C&J
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 –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sits
Bar Hang
Forearm Plank
Flutter Kicks
Bar Hold (45/65/95?)
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
WOD:
E6MOM for 6 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
10 KBS
10 T2B
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
Pull Up
Push Up
Ab Mat Sit Up
Strength:
Land Mine Hip to Hip – 3×6 (3 per side)
GHD – 3×6
Body Rows – 3×10
Barbell RDL – 3×8 (put weight on the bar)
Plank SA Banded Pulls – 3×6 each arm (blue band)
Sit Up/Get Up – 4×10 (35/25)
Conditioning: SHARE THE WORK
Partner Curve – 400 cals
Partner Ski, Bike or Row – 280 cals
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
T2B
Sorinex Cart Roll Out
WOD:
24m EMOM:
1 – 10 (12) Pull Ups
2 – 8 RDL + 8 Strict Press (DB Load – 45/35/25)
3 – 12 Box Step Overs
4 – 10 Sit Up/Get Up (35/25)
5 – 10-12 Dips
6 – 10 Wall Ball Shots
Conditioning:
10m AMRAP
15 Cal Bike/Ski/Row (25 Cal Curve)
10 Warrior Sit Ups
10 Dbl Leg Lifts
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!
3 Rounds:
20 Cal Bike
10 Pull Ups
10 Push Ups
10 Ab Mat Sit Ups
STRENGTH:
SNATCH BAR COMPLEX
2-Position Snatch – 8×2 (1 Deck + 1 Hang)
Snatch Grip Barbell Shrug – 3×8
OHS – 3×5
Conditioning:
10m AMRAP
25 Cal Curve Run (10 Cal SKI/BIKE)
15 Push Ups
15 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
WOD:
Tabata 8-ways – finish one full 8-round tabata (4 minutes) at each ‘station’ before moving on:
1 – Ball Slams
2 – Pull Ups
3 – Push Ups
4 – Dbl Unders
5 – Sit Up Get Ups
6 – Squat Plate Press
7 – Burpees
8 – Curve Run
POST:
STRETCH
Bar GYM 