WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
40M AMRAP
Partner A – Bike while partner B works
Partner B – cycle through the following –
- Farmer’s Carry – short lap
- Med Ball Carry – short lap
- 20 lb bag Carry – short lap
- Plate Carry (45/35) – short lap
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
Banded RDL’s – around the world – 3 x 2
Face Pulls – 4×10
Banded Pull Aparts – 4×10 (alternate grips)
Handstand Push Ups – 3×5 (sub wall walks)
Body Rows – 3×12
Sorinex Cart Roll Out – 30 total
Toes 2 Bar – 4×10 Strict
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
FOR TIME:
21-15-9
Cal Bike
Pull Ups
Push Ups
KBS
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
Fight Gone Bad:
3 Rounds for Total Reps – each round is 5 minutes long
1m Wall Ball Shots
1m Sumo Dead Lift High Pull (75/55)
1m Box Jumps (Step Ups)
1m Push Press
1m Row (cals)
1m REST
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
Land Mine Thruster – 3×5
GHD – 3×6
Body Row – 3×10 w/ 1s pause
KB Windmill – 3×5 ea side (light!!!)
Box Squat – 5×5/3×3
Wall Walks – 3×3 (mix these in as you work through the rest)
Sorinex Knee Tucks + Push Up – 3 x 8-10
Sorinex Leg Curls – 3 x 10
Conditioning:
During the Workout – 2x:
400m Run or 25 Cal Ski/Row/Bike
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
Partner WOD – 25m AMRAP
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
KBS
G2OH (35/25)
Wall Ball Shots
PVC OHS
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
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
E3MOM – stop and perform:
BIKE = 10 PULL UPS
ROW = 7 BURPEES
SKI = 12 Step Overs
POST:
Flutter Kick Tabata
ARM 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
Bar Hang
Forearm Plank
Handstand holds/barbell hold
Battery Holds
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 – BODY WEIGHT
Perfect Push Ups – 10 x 10
Wall Walks – 3×3
Dips – 3×12
Weighted Pull Ups – 5 x 5 then 3 x 3
Banded Plank Pulls – 3×6 each arm
Sorinex Cart Hamstring Tucks – 30 total
Sorinex Cart Roll Out – 30 total
Conditioning:
2 x – 25 cal BIKE/SKI/ROW or 400m Run
POST:
Balance and Mobility Work
Bar GYM 