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:
FOR TIME:
500m ROW
40 HR Push Ups
40 Wall Ball Shots
40 Box Step Overs
40 DBL Unders
1K Bike
40 KBS
40 Step Back Lunges (20 Per Side)
40 Standing Press (45/35)
40 Ab Mat Sit Ups
500 Ski
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 –
12 Cal SKI
3-way shoulder – 5 reps
5 RDL’s (45/35)
STRENGTH:
Clean BAR COMPLEX
2-Position Clean – 8×2 (1 Deck + 1 Hang)
Clean Pulls – 3×6
Body Rows – 3×10
Front Squat – 3×5
Green Band RDL – 3×6 each side
Dips – 3×10
Conditioning:
Partner 10m AMRAP:
Partner A) 25 Cal Curve Run
Partner B) 10 HR Push Ups (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 –
2-4-6-8-10
T2B
Dbl Leg Raises
E6MOM for 6 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
(1-3-5) 10 Wall Ball Shots
(2-4-6) 10 Pull Uos + 5 Burpees
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 – 24m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Air Squats
Standing Press (45/35)
Forearm Plank
Plate Hold w/ leg lifts (hollow rock posture)
Box Step Overs
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 (Ski-erg works too) – 10x100m – Deck ROLL for punishers
STRENGTH:
Dead Lift – 5-5-5-4-4-3
GHD – 3×6
Sorinex Hamstring Curl – 3×8
Body Rows – 3×10
Bulgarian Split Squats – 3×6 ea leg (DB load if desired)
Conditioning:
15m AMRAP
15 Cal Bike
12 T2B
15 Cal Row
12 Warrior Sit Ups
15 Cal Ski
12 Sit Up Get Up (25/15/10)
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
30m EMOM –
Alternating minutes 0 – 9:
Even minutes (starting with 0) – 12 Cal Bike
Odd Minutes – 15 KBS
Alternating minutes 10 – 19:
Even minutes – 12 Cal Ski
Odd Minutes – 10 Box Jumps
20-29 –
Even Minutes – 15 Cal Curve
Odd Minutes – 15 Ball Slams
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 – not for time –
10 Cal Bike
10 Step Back Lunges – 5 per side
5 Goblet Squats w/ 2s pause in the hole
STRENGTH:
Box Squat – 5×5 then 3×3
GHD – 3×8
Body Rows – 3×8 w/ 1s pause at the top
Biceps Curl – 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 Russian Twists
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 –
2-4-6-8-10
T2B
Dbl Leg Raises
E6MOM for 6 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
(1-3-5) 10 DB Thrusters (45/35/25)
(2-4-6) 10 Pull Ups + 10 Push 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 – not for time
12 Calorie Bike/Ski/Row
5 Inchworm w/ Push Up
5 Spiderman Lunge w/ Twist (per side)
WOD:
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)
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
4×10 Reps of each:
Face Pulls
Banded pull aparts (alternate grip)
3-way shoulder
Mix in assisted spiderman banded stretch between each round
STRENGTH:
DB Bench Press – 4×8
Dips – 3×10
Barbell Standing Press – 3×6
DB Load Single Leg RDL – 3×6 each leg
Body Rows – 3×10
POST:
7m AMRAP
5 SA KB Swings (ea arm)
5 Burpees
5 Ball Slams
POST:
STRETCH
Bar GYM 