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
Deck Roll
OHS – PVC Load
WORKOUT
5 x 500m Row – 1m Rest between intervals
rest 2m
5 x 500m Ski – 1m Rest between intervals
rest 2m
5 x 1000m Bike – 1m Rest between intervals
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 Floor Press – 3×8
Dips – 3×10
Barbell Standing Press – 3×6
Body Rows – 3×10
POST:
7m AMRAP
5 SA KB Swings (ea arm)
5 Burpees
5 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
Pull Up
Push Up
Air Squat
Strength:
Land Mine step back lunge w/ Press – 3×6 ea side
DB Sing Leg RDL – 3×6 ea side (hold a DB in each hand)
Sorinex Hamstring Tucks – 3×10-12
Hang Power Clean – 5×5
Standing Press (barbell) – 4×5
Renegade Row – 3×8 ea side
Conditioning – Pick one:
Partner Curve – 400 Cals
Partner Ski – 260 Cals
Partner Row – 260 Cals
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
3 Rounds Not for Time:
Walk/Run 20 Cals on Curve
5 Windmills (per side)
WOD:
E5MOM for 3 Rounds:
1,750m Bike
10 Back Sqauts
E5MOM for 3 Rounds:
750m Row
10 Med Ball Burpee/Wall Ball
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
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
25 Cal Curve Walk/Jog
10 Cal Ski Erg
3 Spiderman Lunges Per side
WOD:
Partner Up – 20m You Go I go
5 Burpees
8 Cal Bike
5 C&J – (135/115/95/65)
*Each Partner finishes the ENTIRE round before switching
POST:
Partners – Sit Ups w/ Med Ball Pass
4m – 40s work/20s Rest
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:
Back Squat – 8-8-8-6-6-4
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
Ab Mat
Body Row
WOD:
10 Rounds:
500m Row or Ride 1K Bike
10 Pull Ups
10 Push Ups
POST:
6-45-90
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Just like the song – start with 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.
1 – Man Maker (55/45/35/25)
2 – C2B Pull Ups (sub standard pull ups)
3 – Dead Lifts (225/185/135)
4 – Wall Ball Shots
5 – Burpee Pull Ups + T2B
6 – Cart Roll Outs
7 – Box Step Overs
8 – Deck Rolls
9 – Perfect Push Ups
10 – Warrior Sit Ups
11 – SA KB or DB Snatches – 11 per side!
12 – Cal Ski/Bike
Bar GYM 