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:
20 Cal Bike
10 Sit Up/Get Up
10 Push Ups
STRENGTH:
STRENGTH:
Land Mine Thruster – 3×5
Box Squat – 2 – 3 x5 warm up/build up
THEN 5×5 cross load
Face Pulls – 4×10
Banded Pull Aparts – 4×10
Green Band Good Mornings – 3×8
Conditioning:
21-15-9
Burpees
Ball Slams
Box Step 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
T2B
Sorinex Cart Roll Out
WOD – For Time:
100 G2OH (95/65)
*every time you let go of the bar –
2 WALL WALKS
POST:
4 Sled Drives Xpo Sled (down and back)
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 Pull Ups
Min 2 – 10-12-15 Push Ups – pick a number you can sustain
STRENGTH:
DB Bench Press – 2 – 3 x5 warm up/build up
THEN 5×5 cross load
Dips – 3×10
WINDMILL – KB Load – 3×5 each way
Sorinex Push Up + Tuck – 3×8
Conditioning:
Pick 2, execute as fast as possible – allow recovery between efforts
100 Cal Bike
100 Cal Ski
100 Cal Row
200 Cal 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 – NOT FOR TIME!
3 Rounds:
10 Cal Bike
10 Pull Ups
10 Push Ups
10 Ab Mat Sit Ups
STRENGTH:
Clean BAR COMPLEX
2-Position Clean – 8×2 (1 Deck + 1 Hang)
Clean Grip Barbell Shrug – 3×8
Front Squat – 3×5
Conditioning:
12m EMOM
Min 1 – 25 Cal Curve Run
Min 2 – 15 Ball Slams
Min 3 – 15 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!
2-4-6-8-10
HR Push Ups
Sorinex Cart Roll Out
Pull Ups
30m AMRAP:
Farmer’s Carry – short lap
25 Cal Ski/Bike/Row (60 Cal Curve)
20 Box Step Ups (total – 10 per leg)
15 Ab Mat Sit Ups
10 Ball Slams
5 Back Squats (135/5/95/65/45)
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 Calorie Bike/Ski/Row
5 Inchworm w/ Push Up
5 step Back Lunges (per leg)
STRENGTH:
Weighted Pull Ups – 5xME
Body Rows – 3×8 (1s pause at the top)
Perfect Push Up – 5×10 (12-15)
Sorinex Leg Curl – 3×10
Conditioning:
7m AMRAP
7 Hang Power Cleans (95/65)
7 Burpees over the bar
7 Warrior 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
Pick One – if you take a pause, farmer’s carry to the end of the parking lot and back:
10K Row
10K Ski
20K Bike
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
T2B
Sorinex Cart Roll Out
STRENGTH:
24m EMOM:
1 – 10-12 Pull Ups
2 – 8 RDL + 8 Strict Press (DB Load – 45/35/25)
3 – 12 Box Step Overs
4 – 10 Squat w/ Plate Press (35/25)
5 – 10-12 Dips
6 – 12 Ball Slams
Conditioning:
10m AMRAP
15 Cal Bike/Ski/Row (25 Cal Curve)
10 Sit Ups Get Ups
10 Flutter Kicks holding plate (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 – NOT FOR TIME!
3 Rounds:
20 Cal Bike
10 Pull Ups
10 Push Ups
10 Ab Mat Sit Ups
STRENGTH:
SNATCH BAR COMPLEX
2-Position Snatch – 8×2 (1 Deck + 1 Hang)
Snatch Grip Barbell Shrug – 3×8
OHS – 3×5
Conditioning:
10m AMRAP
25 Cal Curve Run
15 Push Ups
15 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 –
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 Sits
Bar Hang
Forearm Plank
Flutter Kicks
Bar Hold (45/65/95?)
POST:
Stretch
Bar GYM 