WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Renegade Row – 4×6 each arm & High Pulls (barbell or KB, from the waist to the chin) – 4×10
Body Rows – 3×10 & DB Bench Press– 3×10
Bulgarian Split Squats – 3×6 ea leg & Goblet Squats – 3×10
GHD – 3×8 w/ Strict T2B or K2E – 3×10
CONDITIONING:
100 Calories on C2 machine – for 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 –
Rowling – 10x100m – burpees for punishers
WOD – 4 ROUNDS FOR TIME
50 Double Unders (150 singles)
40 Calorie Ski or Row
30 KBS
20 Ab Mat Sit Ups
10 Pull Ups
POST:
Stretch
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cals on Concept2
PVC Squat Practice – 5 reps
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 8-8-6-6-5-5-4
Step Back Lunges – 3×5 ea leg (DB load)
Strict Pull Ups – 3×10 or Max Effort
Sorinex Roll Outs – 3×10
Body Row – 3×10
RDL (DB Load – both hands) – 3×6
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
Death By – 30m time cap
T2B (sub leg lifts) – start at 5
G2OH (45/35) – start at 10
Burpees
POST:
STRETCH
WARM UP WOD –
2-4-6-8-10
Push Up
Warrior Sit up
Air Squat
WOD:
You Go I Go for 24m
5 SA KB Snatches (per arm)
10 Goblet Squats
10 Ab Mats
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & Perfect Push Up – 4×10
Standing Press (DB load) – 3×8 & Goblet Squat – 3×8
Box Step Ups – 3×8 ea leg & Bulgarian Split Squat – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Strict T2B – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
50 Cals C2
Hip/Knee Mobility
5 Thrusters
Five 3-minute AMRAPS – 19 minutes total
AMRAP in 3 Minutes –
3 Power Hang Clean (135/115)
6 Air Squats
9 Dbl Leg Lifts
1m Rest
REPEAT for 5 ROUNDS
POST:
Stretch
WARM UP – MOBILITY WORK
Warm Up WOD:
5 Rounds –
10 Body Rows
10 T-Pause Push Ups
STRENGTH:
Bench Press (DB or BB) – 8-8-6-6-4-4-2-2
DB Incline Press – 3×8
Sorinex Roll Outs – 3×10
Dips – 3×10
Tricep Push Down – 3×10
Conditioning –
3 Rounds –
500m Row/Ski or 1k Bike
10 Deck Rolls
10 Pull ups
POST:
Stretch
WARM UP WOD –
50 Cals C2
Hip/Knee Mobility
5 Thrusters
Five 3-minute AMRAPS – 19 minutes total
AMRAP in 3 Minutes –
1 Wall Walk
3 G2OH – DB Load – 55/35
6 Air Squats
9 T2B (sub dbl leg lifts)
1m Rest
REPEAT for 5 ROUNDS
POST:
Stretch
WARM UP WOD –
Rowling – Deck Roll Punishers
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row or JOG a Short lap
Partner B –
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups
*rest while partner A finishes
POST:
Burpee Circle!
Bar GYM 