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 Spiderman Lunge w/ Twist (per side)
STRENGTH:
Weighted Pull Ups – 5xME
Sorinex Cart Roll Outs – 5×10
Arnold Press – 3×8
Sorinex Tuck+Pike – 3×6 (tuck+pike = 1)
Conditioning:
7m AMRAP
7 KBS
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 – NOT FOR TIME!
2-4-6-8-10
T2B
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 –
10m EMOM
Min 1 – 10 Pull Ups
Min 2 – 10-12-15 Push Ups – pick a number you can sustain
STRENGTH:
Box Squat – 2 – 3 x5 warm up/build up
THEN 5×5 cross load
Dips – 3×10
WINDMILL – KB Load – 3×5 each way
Conditioning:
1 of each as fast as possible – allow recovery between efforts
100 Cal Bike
100 Cal Ski (or Row)
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
5 Inchworms w/ Push Up
STRENGTH:
Dead Lift– 2 – 3 × 4 warm up/build up
THEN 4×4 cross load
Barbell Curls – 3×8
Body Rows – 3×10
Conditioning:
15m AMRAP
15 Cal Bike
12 G2OH (35/25)
15 Cal Row
12 Push Ups
15 Cal Ski
12 Air Squats
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
20M AMRAP
2 RING or Bar Muscle Ups (Sub 4 C2B pull ups)
4 Squat w/ Plate Press (45/35/25)
6 T2B
8 Burpees
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 – NOT FOR TIME!
5-4-3-2-1
Pull Up
Push Up
AB Mat Sit Up
STRENGTH:
Weighted or Strict Pull Ups – 5xME
Weighted or Strict Dips – 5×10
Sorinex Hamstring Curl – 3×10
Conditioning:
1 x 500m Ski
3 x 250m Ski
5 x 150m Ski
Allow recovery in between efforts. RPE 7-8 on the efforts
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
FOR TIME:
500m ROW
40 KBS
40 Wall Ball Shots
40 Box Step Overs
40 Ball Slams
40 Pull Ups
500 Ski
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
Pull Ups
Push Ups
Sorinex Roll Outs
STRENGTH:
2-Position Clean – 8×2
Supinated Grip Bent Over Row – 3×8
Banded Pull Aparts – 4×10
Face Pulls – 4×10
Conditioning:
5m AMRAP
5 KB Snatches (per arm)
5 Goblet Squats
5 Burpees
*catch your breath – then*
2K Row Or Ski
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!
5 Rounds – not for time –
20 Double Unders
10 Air Squats
STRENGTH:
Front Squat
– 3×4 warm up/build up
THEN 4×4 cross load
Dips – 3×10-12
Conditioning:
15m AMRAP
15 Cal Bike
12 Box Step Overs
15 Cal Row
12 Warrior Sit Ups
15 Cal Ski
12 Body Rows
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 – 20 Cal Curve Run (Sub 10 Cal Bike)
Minute 2 – 8 G2OH (35/25)
20M AMRAP
5 Pull Ups
10 Push Ups
15 Cal Ski/Row/Ride
10 Sit Up Get Up (35/25)
POST:
Stretch
Bar GYM 