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

E6MOM for 5 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

5 Squat Plate Press (35/25)

10 G2OH (35/25)

Post:

10m EMOM – 10 Pull Ups

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

Sprint Work – Max Effort & Full Recovery

25 Cal Curve Run

150m Ski

150m Row

250m Bike

We’ll all 3 efforts on 3 machines. MAXIMUM Effort – allow full recovery. You Choose which machines.

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

20m EMOM

1-5 – 8 C2B Pull Ups

6-10 – 2 Power Cleans + 2 Front Squats (135/115/95/75)

11-15 – 15 KBS

16-20 – 10 Burpees

POST:

Stretch

PAYDAY!!!

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

5 Rounds For Time

15 Cal Row

15 Goblet Squats

15 HR Push Ups

– then, straight into 5 Rounds of

15 KBS

15 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

Strength –

Perfect Push Ups – 10 x 10

Wall Walks – 3×3

Dips – 3×12

Weighted Pull Ups (OR STRICT PULL UPS/banded pull ups) – 5 x 5 then 3×3

Banded Plank Pulls – 3×6 each arm

Sorinex Cart Hamstring Tucks – 30 total

Arnold Press – 3×8

Face Pulls – 4×8

Conditioning:

2 x – 25 cal BIKE/SKI/ROW or 400m Run

POST:

Balance and Mobility Work

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

E6MOM for 6 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

5 Squat Plate Press (35/25)

10 G2OH (35/25)

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:

20M AMRAP

2 TGU’s (1 per side)

4 C2B Pull Ups

6 Wall Ball Shots

8 Warrior Sit Ups

10 Box Step Overs

12 Cal Ski/Row/Ride

11.25.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Warm Up Tabatas

(1) Push Ups

(2) Ab Mat Sit Ups

(3) Air Squats

(4) Pull Ups

5 Rounds:

400m Run

21 KBS

15 Cal SKI/BIKE/ROW

9 Ball Slams

6 Toes 2 Bar

3 Deck Rolls

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Partner WOD – 25m AMRAP

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sit

SA KB Snatch – alternate every rep

Forearm Plank

Box Step Overs

Body Rows

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Strength:

Land Mine Step Back Lunge/SA Press – 3×5 each arm

DB Single Leg RDL – both hands hold a DB – 3×5 each leg

Dead Lift – 5×5 (Trap Bar or Barbell)

3-Way Shoulder – 3×8 (up+down = 1)

Banded Pull Aparts – 4×10 (alternate supinated and pronated grip)

Box Squat – 5×5 (cross load w/ 1-2 set warm up)

Turkish Get Ups – 20 Total Get Ups – done as you see fit

Conditioning:

Mix in 2x – 25 cal Ride/Row/Ski or 400m Run