Bar GYM

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 –

Rowling – 10x100m – burpees for punishers

WOD – 4 ROUNDS FOR TIME

50 Cal Ski/Bike/Row

40 KBS

30 Push Ups

20 Ab Mat Sit Ups

10 Pull 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

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD –

50 Cals on Concept2

PVC Squat Practice – 5×5

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Back Squat (sub Box Squat) – 8-8-6-6-4-4-2

Weighted Lunges – 3×5 ea leg

Sorinex Cart Roll Outs – 3×10

Sorinex Hamstring Curls – 3×8 ea side

Supinated Grip Bent Over Row – 3×6

Banded Pull Aparts – 4×10 (alternate grip each set)

Conditioning:

TABATAS:

1. Flutter Kicks

2. Box Step Ups

3. Push Up (sub plank)

POST:

STRETCH

Happy Memorial Day.

MURPH

For Time:

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile

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 T-Pause Push Ups

Min 2 – 10 Body Rows

Partner Up! – 24m Running Clock

Partner A – 25 Cal C2 (45 Cal Curve)

Partner B – 5 Pull Ups – 10 Push Ups – 10 Ab Mats

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 –

3 rounds:

10 Cal Ski

3 Windmill per side

WOD:

21-15-9

Cal Bike

KBS

Rest 2m

21-15-9

Pull Up

Push Up

Rest 2m

21-15-9

Cal Ski

Wall Ball

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 –

Rowling (Ski-erg works too) – 10x100m – Strict Pull Ups for Punisher

WOD – 4 ROUNDS FOR TIME

30 Calorie Ski, Ride or Row

30 Ab Mat Sit Ups

30 KBS

30 Ball Slams

POST:

STRETCH

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

10 Perfect Push Ups (or 12, 13, 14, whatever suits you)

STRENGTH:

Dead Lift – 6-6-5-5-4-4-3 – add weight each set

Bulgarian Split Squat (DB Load) – 3×6 each leg

Bicep Curls (DB or BB) – 3×10

Barbell RDL – 3×8 – light and smooth

Sorinex Cart Roll Outs – 3×10

Conditioning:

12m AMRAP

12 Cal on C2 Machine

12 Dbl Leg Lifts

12 Warrior Sit 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

WARM UP WOD –

E2MOM for 10m

10 Cal C2

5 Pull Ups

10 Push Ups

* use the extra time for mobility work*

WOD – FOR TIME!

21-18-15-12-9-6-3

Wall Ball Shots

Cals on C2 machine

Toes 2 Bar

POST:

STRETCH/CONDITION

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!

10 Cal Bike

5 Pull Ups

10 Push Ups

15 Ab Mat Sit ups

Partner WOD – 20m AMRAP:

Partner A – 20 Cal Bike/Ski/Row

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

Wall Sit

Bar Holds (45/35lb barbell)

Bar Hang

4″ dbl leg hold – hands anywhere except under your butt!

Forearm Plank

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:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

CLEAN BAR COMPLEX

Clean – 10×2-position cleans – add weight (deck & hang)

Clean Grip Shrug – 3×8

Standing Strict Press – 3×5 (Barbell or DB)

Sorinex Push Up + Tuck – 3×8

Rotator Cuff – 3×8 ea shoulder

CONDITIONING:

3 Rounds –

400m Run (Sub 25 Cal C2)

10 Push Ups

10 Pull Ups

20 Ab Mat Sit Ups

POST:

STRETCH