1.2.2023
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 –
10 Cal Bike
3 Spiderman Lunges – per side
5 OHS – PVC Load
STRENGTH:
Dead Lift – 5-5-5-3-3-3
DB Curl Press – 3×8
Strict Pull Ups – 5xME (add weight if desired)
Single Leg RDL – DB load (one in each hand) -3×6 each leg (light and long)
Sorinex Push Up + Pike & Tuck – 3×5
CONDITIONING:
E3MOM for 5 Rounds –
500m SKI or ROW
or 1000m Bike
1.1.2023
HAPPY NEW YEAR!
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 –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
PARTNER UP!
Share the work, on 1 person works at a time:
350 Cal Curve Run OR 200 Cal Ski, Row or Bike
150 KBS
100 Push Ups
80 Pull Ups
60 Wall Ball Shots
30 Burpees
POST:
STRETCH
12.29.2023
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
WOD –
24m EMOM:
1 – 10 Wall Ball Shots
2 – 12 Perfect Push Ups
3 – 10 Box Step Overs
4 – 10 T2B
5 – 12 Sit Up Get Up (35/25)
6 – 10 G2OH (35/25)
Conditioning:
10m Ride/Ski/Row for total Distance
POST:
Stretch
12.28.2023
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
STRENGTH:
CLEAN BAR COMPLEX
Hang Clean – 10×2-Both from the hang, try to keep the weight in your hand.
Weighted Step Ups (DB Load) – 3×8 each leg
Standing Press – 3×5
Sorinex Roll Outs – 3×10
GHD – 3×8
CONDITIONING:
3 Rounds –
400m Run
10 Push Ups
15 KBS
12.27.2023
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!
2-4-6-8-10
Push Up
Warrior Sit Up
SPRINT DAY!
9 Total Sprints – full recovery!!
150m Row
150m Ski
250m Bike
20 Cal Curve Run
POST:
STRETCH
12.26.2023
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
Wall Ball Shots
Lateral Lunges (PVC Load or no Load)
STRENGTH:
Front Squat – 3×3 warm up then 5×5 Cross Load
Man Maker – 3×3
Cheat Jerks – 3×5
Banded Pull Aparts – 3×10
FACE PULLS – 3×10
CONDTIONING:
SHARE THE WORK:
PICK ONE, EITHER THE CURVE OR A C2 MACHINE.
350 Cal Curve or 200 Cal Ski/Bike/Row
200 KBS
*Partner A can Swing while Partner B is on the C2 or Curve, and vice versa*
12.25.2023
MERRY CHRISTMAS!
NO WORKOUT – OPEN GYM if you’re here.
12.23.2023
12 DAYS OF CHRISTMAS!!
- WALL WALK
- SQUAT CLEAN (135/95)
- BURPEES
- LATERAL LUNGES
- TOES 2 BAR
- HAND STAND PUSH UP
- DEADLIFT (135/95)
- PULL UPS
- BOX JUMPS
- WARRIOR SIT UPS
- SHOULDER TO OVERHEAD (135/95)
- CAL C2 BIKE
Bar GYM 