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
10 Cal Bike
4 Spiderman Lunges – 2 per side (take some time)
5 Inchworms w/ Push Up
25M AMRAP
2 RING or Bar Muscle Ups (Sub 4 C2B pull ups)
4 Squat w/ Plate Press (45/35/25)
6 Burpees
8 Sit Up Get Up (45/35/25)
10 G2OH (45/35/25)
12 Sorinex Roll Outs
15 Cal Ski/Row/Ride
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:
12 Cal Bike
8 Sit Up/Get Up
10 Push Ups
STRENGTH:
Land Mine Thruster – 3×5
Back Squat – 2 – 3 x 5 warm up/build up
THEN 5×5 cross load
Face Pulls – 4×10
Banded Pull Aparts – 4×10
Green Band Good Mornings – 3×8
Bulgarian Split Squat – 3×6 ea Leg
Conditioning:
21-15-9
Cal Ski
G2OH – 35/25
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 – NOT FOR TIME!
10m EMOM
Minute 1 – 10 Cal Ski/Row
Minute 2 – 10 Dbl Leg Lifts (use the rig for counter balance)
WOD:
30M AMRAP
5 Pull Ups
10 Push Ups
15 KBS
20 Air Squats
25 Calorie Bike
30 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 –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
12 Kettle Bell Swings
5 Step Back Lunges (per leg)
10 Pull Ups
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:
3 Rounds – not for time –
12 Cal Bike
7 Pull Ups
7 Push Ups
STRENGTH:
Bench Press – 8-8-6-6-4-4-2-2
DB Incline Press – 3×8
Strict/Weighted Pull Ups – 5×ME (max 10)
Face Pulls – 4×10
DB Curls – 3×8
Conditioning:
7m AMRAP
7 KBS
7 Burpees
7 T2B
7 Deck Rolls
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
3 Rounds – not for time –
12 Cal Erg
5 Pull Ups
10 Push Ups
15 Ab Mat Sit Ups
TEAMS OF 3 –
15m AMRAP
Partner A – 15 Cal Ski/Bike/Row
Partner B – 10 G2OH/5 Squat w/ Plate Press (45/35/25)
Partner C – REST
- we’ll move outside together for
TEAMS OF 3 –
15m AMRAP
Heavy Bag Carry down –
Perform 10 Push ups + 10 Air Squats
Heavy Bag Carry Back –
Perform 15 Warrior Sit Ups
*rest while you wait for the bag to reach you*
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
Hang Power Clean – 5×3 – add weight each set
Clean Grip Barbell Shrug – 3×6
Standing Press – 3×6
Dips – 3×10
Strict T2B – 3×10
Conditioning:
12m AMRAP –
JOG – Short Loop
15 KBS
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:
3 Rounds – not for time –
12 Cal Ski
Banded Pull Aparts – 10 reps
5 OHS (PVC) w/ Monster Band around Knees
20m AMRAP:
Heavy Bag Carry – Short Lap
15 Cal Ski/Bike/Row (50 Cal Curve)
12 Ab Mat Sit Ups
10 Box Step Overs
7 Pull Ups
POST:
4m Ab Mat Challenge
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:
12 Cal Ski
5 Pull Ups
10 HR Push Ups
10 Air Squats (optional: Band around Knees)
STRENGTH:
Land Mine Step Back Lunge w/ Press – 3×5 ea side
Front Squat – 2 – 3 x5 warm up/build up
THEN 5×5 cross load
Body Rows – 4×10 w/ Pause at top
DB Floor Press – 4×8
Sorinex Roll Outs – 3×10
Conditioning:
21-15-9
Cal Ski
Cal Bike
Double Under (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
Alternative Fight Gone Bad:
3 Rounds for Total Reps – each round is 5 minutes long
1m G2OH – 35/25
1m Palm Release Push Ups
1m Box Jumps (Step Ups)
1m Air Squats
1m Ski (cals)
1m REST
POST:
STRETCH
Bar GYM 