WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
E10MOM:
Row 2K
Ski 2K
Bike 4K
POST:
6-45-90
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
Land Mine Thruster – 3 x 6 (slow and steady)
Barbell RDL – 3×8 – load weight (light)
SA KBS – 3×20 (switch every 5 reps)
Renegade Row – 3×5 each Arm (focus on posture!)
Dead Lift – 5×5 (cross load w/ 2-3 warm up sets)
Arnold Press – 3×8
Sorinex Cart Roll Out – 30 total
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 Pull Ups
10 Push Ups
Post:
Burpee 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
E3MOM for 18 Minutes:
18 Cal SKI (sub ROW)
10 KBS
6 Pull Ups
POST:
Farmer’s Carry – 2 laps (LONG LAPS)
Sorinex Cart Roll Out – 30 total
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
PARTNER WOD:
You Go I Go AMRAP – 30m Running CLOCK
One Partner works at a time, go in order.
25 KBS
15 Cal Ski
10 Perfect Push Ups
15 Cal Row
10 Deck Rolls
200m Run (1 lap around the cirlce)
10 Sit Up Get Ups (light kettle bell in each hand)
10 Burpees
*REPEAT UNTIL THE TIME EXPIRES
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:
Land Mine Step Back Lunge/SA Press – 3×5 each arm
DB Single Leg RDL – both hands hold a DB – 3×5 each leg
GHD – 3×6-8
Face Pulls – 3×12
Plank Banded Pulls – 3×6 ea arm
Hang Power Snatch – 8×2 – add weight each set
Body Rows – 3×10
Conditioning:
Mix in 2x – 25 cal Ride/Row/Ski or 400m 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
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
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
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 each way
GHD – 3×6
SA KB Snatch – 3×6-8 each side
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 – 3×8
Sorinex Leg Curls – 3×10
Conditioning:
During the Workout – 2x:
400m Run or 25 Cal Ski/Row/Bike
Bar GYM 