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) – 2-3 warm up sets – then 5×5 cross load
Bulgarian Split Squat – 3×6 ea leg (DB load)
Strict Pull Ups – 3×10 or Max Effort
Sorinex Roll Outs – 3×10
Supinated Grip Bent Over Row – 3×10
RDL – 3×6
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 KBS
10 Wall Ball Shots
10 T2B
POST:
STRETCH
WOD – 24m E3MOM:
10 Cal Bike/Ski/Row
5 Pull Ups
10 Push Up + Pike (sorinex)
10 Ab Mat Sit Ups
10 Double Leg Lifts
POST:
Stretch
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row w/ 1s pause at the top – 4×10 & Perfect Push Up – 4×10
Bulgarian Split Squats – 3×6 ea leg & Strict T2B – 10
Back Squat – 3×8 & Low Row (machine) – 3×10
Tricep Push Down – 3×10 w/ Bicep Curls – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD:
50 Cals Concept 2
10 Strict Pull Ups
10 Step Back Lunges
WOD –
24m EMOM:
1 – 10 Wall Ball Shots
2 – 10 Perfect Push Ups
3 – 10 Pull Ups
4 – 12 Dbl Leg Lifts Holding plate – 35/25
5 – 10 Goblet Squats
6 – 10 Cal Ski/Row
POST:
STRETCH
WARM UP WOD –
3 Rounds:
10 Cal Bike
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 3×6 then 3×5, then 3×3
Barbell or DB Shrugs – 3×12
Sorinex Roll Outs – 3×10
DB Curls – 3×10
Banded Pull Aparts – 4×10
Face Pulls – 4×10
Conditioning:
2k Row or Ski – 4k Bike (pick one)
POST:
STRETCH
WARM UP WOD –
50 Cal C2
20 Dbl Leg Lifts
20 Warrior Sit Ups
WOD:
250 KBS*
*every time you put the bell down, 25 calories on the bike, ski or row
POST:
Stretch/Condition
WARM UP WOD –
30 Cal C2
5 Pull Up
10 Push Up
10 Warrior Sit Up
WOD – 24m E2MOM:
10 Cal Bike/Ski/Row
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups
POST:
Stretch
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Back Squat – 4×6 & Strict Pull Ups 4×ME
SA KB Snatch – 3×6 ea arm & Goblet Squat – 3×10
DB Bench Press – 3×10 & Biceps Curls – 3×10
Tricep Push Down – 3×10 w/ Sorinex Roll Out – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP:
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
20 KBS
10 Goblet Squats
10 Dbl Leg Lifts
POST:
STRETCH
