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 – 10 rounds to 100m on Ski Erg or Rower
Burpee Punisher
WOD:
8 Rounds of:
10 Wall Ball Shots
12 Toes 2 Bar
14 Warrior Sit ups
16 Cal Ski/Row/Bike
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:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD:
SHOULDER PREP–
Foam Roll Mobility
Banded Mobility/Strength (QR Codes)
STRENGTH:
SNATCH BAR COMPLEX
Deck SNATCH– 10×1 – find a 1RM for today
Snatch Grip Shrug – 3×8
OHS – 3×5 (barbell loaded)
Sorinex Roll Outs – 3×10-12
CONDITIONING:
3 Rounds –
400m Run (sub 30 Cals on C2)
10 Push Ups
15 KBS
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 –
2-4-6-8-10
Push Up
Body Row
WOD:
10 Rounds –
500m SKI or ROW or 1000m bike
10 Burpees
20 Ab Mat Sit 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 –
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 – 10 Wall Balls + 10 Ball Slams
(rest while your partner finishes the C2 effort)
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) – 3×3 warm up/build up. Then 5×5 Cross Load
Body Rows – 3×10 w/ 1s pause at the top
Standing DB Shoulder Press – 3×8
GHD – 3×8
Bulgarian Split Squat DB Load – 3×6
Conditioning:
3 Rounds for time:
1k Bike or 500m Ski/Row – 85-90% effort!
*rest 2m between efforts*
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
Alternate –
odd rounds: 30 G2OH (35/25/15) – BARBELLS! One in each hand.
even rounds: DB SWINGS – same DB’s as you used for G2OH
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:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
CLEAN BAR COMPLEX
Deck Clean – 10×1-deck cleans – add weight each set
Barbell RDL – 3×8
Front Squats – 3×3
Jerks (or Cheat Jerks…shoulder to OH) – 3×5
Sorinex Roll Outs – 3×10
Banded Shoulder Rotators – 3×8 ea side
CONDITIONING:
3 Rounds –
15 Cal C2
10 Push Ups
10 Air Squats
20 Ab Mat Sit 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 –
Rowling – 10 Rounds – Deck Roll Punisers
WOD – EMOM
0-4 – 10 Burpees
5-9 – 10 Pull Ups
10-14 – 10 Squat with Plate Press
15-19 – 10 Burpees
20-24 – 10 Step Back Lunges (5 per side)
25-29 – 10 Cal Ski, Bike or Row
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 –
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 – 10 Box Step Ups – 10 Warrior Sit Ups (rest until your partner finishes the run)
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 – NOT FOR TIME!
3 Rounds –
50 cal bike
HIP/SQUAT PREP – review cards
STRENGTH:
Dead Lift – 5-5-5-3-3-3
DB Curl Press – 3×8
Body Rows – 3×8 w/ 1s pause at the top!
Lunges – DB load -3×6 each leg
Sorinex Push Up & Tuck – 3×10
Pistols – use the RIG or Rings for Balance – 3×5 ea leg
CONDITIONING:
E3MOM for 5 Rounds –
500m SKI or ROW
or 1000m Bike
+20 Ab Mat Sit Ups
There won’t be much time between sets.
Bar GYM 