WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
You Go I Go – 20 Rounds each:
5 Pull Ups
10 Push Ups
15 Ab Mats
Post:
Stretch
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & Perfect Push Up – 4×10
KB Snatches – 3×6 Each Arm & Goblet Squat – 3×8
Box Step Ups – 3×8 ea leg & Bulgarian Split Squat – 3×6 ea leg
Sorinex Roll Outs – 3×10 w/ Strict T2B – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
5 Rounds:
10 Cal C2
5 Pull Ups
10 Push Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Wall Ball Shots
Cals on C2 machine
Pull Ups
POST:
STRETCH/CONDITION
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cals on Concept2
PVC Squat Practice – 5 reps
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 3 warm up sets then 5×5 cross load
Bulgarian Split Squats – 3×5 ea leg (DB load)
Body Rows – 3×10
Sorinex Roll Outs – 3×10
Perfect Push Ups – 3×10
GHD – 3×6
DB Curls – 3×10
Conditioning:
TABATAS:
1. Burpees
2. Lunges
3. T2B/Dbl Leg Lifts
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 KBS
10 Goblet Squats
10 Dbl Leg Lifts
POST:
STRETCH
WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
You Go I Go for 24m
5 T2B
10 Air Squats
10 Push Ups
10 Ab Mats
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
CLEAN BAR COMPLEX
2 Position Clean – 8×2 add weight each set
Barbell Shrugs – 3 × 10
Body Rows – 3×10
Land Mine Thrusters – 3×6
Dips – 3×8
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
10 KBS
10 Wall Ball Shots
3 Wall Walks
POST:
STRETCH
WARM UP WOD –
E2MOM for 10m
10 Cal C2
5 Pull Ups
10 Push Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Tomahawk Ball Slams (with a Wall Ball)
Cals on C2 machine
Burpees
POST:
STRETCH/CONDITION
WARM UP WOD –
50 Cals on Concept2
PVC Squat Practice – 5×5
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 5-5-5-5-3-3
DB Shrugs – 4×8
GHD – 3×6
Sorinex Roll Outs – 3×10
DB Hammer Curls – 3×10
Face Pulls – 4×10
Low Row (machine) – 3×10
Conditioning:
E3MOM for 4 Rounds
500m ROW (sub SKI or 1K bike)
POST:
STRETCH
WARM UP WOD –
Rowling – 10x100m – burpees for punishers
WOD:
2k ROW/SKI or 4k Bike
50 KBS
50 Ab Mats
50 Push Ups
1K Row/Ski or 2K Bike
Break up the reps however you want.
POST:
Flutter Kick Tabata
Bar GYM 