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:
Dead Lift– 2 – 3 × 4 warm up/build up
THEN 4×4 cross load
GHD – 3×6
DB Curl Press – 3×8
Sorinex Hamstring Curls – 3×10
Sorinex Roll Outs – 3×10
Conditioning:
12m AMRAP
15 Cal Bike
15 Ab Mat Sit Ups
15 Cal Row
15 Dbl Leg Lifts
15 Cal Ski
15 Sit Up/Get Up (15/25)
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
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 Bike
3-way shoulder – 5 reps
5 Standing Press (45/35)
STRENGTH:
CLEAN BAR COMPLEX
2 position Clean – 8×2 – add weight each set
Clean Grip Barbell Shrug – 3×6
Standing Press – 3×6
Dips – 3×10
Sorinex Push Up+Pike – 3×5 – slow and steady
Conditioning:
7m AMRAP –
7 KB Snatches – per arm
7 Burpees
7 T2B
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
Push Up
Pull Up
Warrior Sit up
WOD:
5 Rounds –
Row/Ski – 1K or BIKE 2K
POST:
Alternate Tabata – Burpee & Ab Mat
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
Ab Mat Sit Up
Strength:
Land Mine Hip to Hip – 3×6 (3 per side)
GHD – 3×6
Body Rows – 3×10
Barbell RDL – 3×8 (put weight on the bar)
Plank SA Banded Pulls – 3×6 each arm (blue band)
Turkish Get up – 4×4 (total – 2 each arm)
Conditioning –
SHARE THE WORK
Partner Curve – 400 cals
Partner Ski, Bike or Row – 280 cals
POST:
Stretch
LABOR DAY OPEN GYM!
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 – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
Battery Hold (use a Kettle Bell)
Forearm Plank
Plate Hold w/ leg lifts (hollow rock posture)
Bar or Ring Hang
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:
15 Cal Bike
10 Air Squats (optional: Band around Knees)
STRENGTH:
Land Mine Thruster – 3×5
Box Squat – 2 – 3 x5 warm up/build up
THEN 5×5 cross load
Dips – 3×10
Green Band Good Mornings – 3×8
Bulgarian Split Squat – 3×5 ea leg
Conditioning:
21-15-9
Cal Ski
KBS
Ab Mat Sit 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!
12-10-8-6
Cal Bike
Goblet Squat
30m EMOM:
5 (or 6 or 7) PULL UPS
The goal is to hit 150 pull ups – minimum.
Conditioning:
10m Ride/Ski/Row/Curve
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)
Snatch Grip Shrugs – 4×8
OHS – 3×5
Blue Band Plank Pulls – 3×6 each side
Body Row – 3×10
Conditioning:
10m AMRAP
25 Cal Curve Run
10 Air Squats
15 Ab Mat Sit Ups
POST:
Stretch
Bar GYM 