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!
10m EMOM
Minute 1 – 20 Cal Curve Run (Sub 10 Cal Bike)
Minute 2 – 8 G2OH (35/25)
25M AMRAP
5 Pull Ups
10 KBS
15 Dbl Unders (sub 45 singles)
20 Cal Ski/Row/Ride
15 Ab Mat Sit Ups
10 Box Step Ups
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 – NOT FOR TIME!
3 Rounds – not for time –
10 Cal Bike
10 Step Back Lunges – 5 per side
10 Goblet Squats
STRENGTH:
Front Squat – 8-6-6-4-4-2
Green Band Good Mornings – 3×8
Body Rows – 3×10
DB Curl Press – 3×8
Banded Pull Aparts & Face Pulls – 3×10
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 Sit Up/Get Up (25/15)
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 – 100m Row or Ski – Burpee Punisher
WOD:
This is a 10 Round Workout
250m Ski or Row – 500m Bike
10 …9 …. 8 … 1 – Perfect Push Ups
1 … 2 … 3 … 10 – 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 –
10m EMOM
Min 1 – 10 Cal Ski/Bike
Min 2 – 10-12-15 Push Ups – pick a number you can sustain
Teams of 3 – 20m Running Clock
1A – Jog short lap (sub 20 cals on Concept 2)
1B – G2OH (DB Load – one in each hand) 35/25/15
1C Rest
POST:
Flutter Kick Tabata
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:
15 Cal Bike
10 T2B
WOD:
E6MOM for 6 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
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 – NOT FOR TIME!
2-4-6-8-10
Deck Roll
OHS – PVC Load
SPRINT DAY!
9 Total Sprints – full recovery!!
150m Row
150m Ski
250m Bike
20 Cal Curve Run
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
5 Strict Press (Barbell)
5 Back Squats (barbell)
STRENGTH:
Land Mine Thruster – 3×5 each way
GHD – 3×6
SA KB Snatch – 3×6-8 each side
Windmill – 3×5 ea side (light!!!)
Box Squat – 5×5/3×3
Wall Walks – 3×3 (mix these in as you work through the rest)
Sorinex Knee Tucks + Push Up – 3×8
Sorinex Leg Curls – 3×10
Conditioning:
1,000m Time Trial – best 1K effort on SKI Erg or ROW
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 – 3×5 (per side)
Sit Up Get Up – 3×10 (45/35/25)
Strict (or weighted) Pull Ups – 5×ME
Barbell RDL – 3×8 (put weight on the bar)
Perfect Push Ups – 3×12-15 (use DB’s or the perfect push up bars)
TGU’s – 4×2 each side
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!
3 Rounds – not for time –
10 Cal Bike
10 Box Step Ups
10 Sorinex Cart Roll outs
20M AMRAP
2 RING or Bar Muscle Ups (Sub 4 C2B pull ups)
4 Squat w/ Plate Press (45/35/25)
6 Burpees
8 T2B
10 Ab Mat Sit Ups
12 Cal Ski/Row/Ride
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 Kipping Swings
STRENGTH:
SNATCH BAR COMPLEX
2-Position Snatch – 8×2 (1 Deck + 1 Hang)
Barbell load RDL – 3×8
OHS – 3×5
Blue Band Plank Pulls – 3×6 each side
Dips – 3×10
Conditioning:
Partner 10m AMRAP:
Partner A) 25 Cal Curve Run
Partner B) 10 Push Ups (rest for remaining time)
POST:
Stretch
Bar GYM 