11.9.2023

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

SHOULDER PREP!

STRENGTH:

CLEAN BAR COMPLEX

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

Clean Grip Shrug – 3×8

Standing Press – 3×5

Sorinex Roll Outs – 3×10

GHD – 3×8

CONDITIONING:

3 Rounds –

400m Run

10 Push Ups

10 Pull Ups

20 Ab Mat Sit Ups

POST:

STRETCH

11.8.2023

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:

Rowling – 10 rounds to 100m on Ski Erg or Rower

Burpee Punisher

WOD:

4 RFT–

50 Calories on a C2 machine

40 Ab Mat Sit Ups

30 Push Ups

20 Thrusters (45 lb Barbell OR 20-25lb dumbell)

10 Pull Ups

POST:

STRETCH

11.7.2023

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

10 Cal Bike

10 Body Rows

5 Squat Practice (PVC – Squat down with the PVC across your back, push it to overhead position while in the hole, stand up in OHS posture).

STRENGTH:

Back Squat (sub Box Squat) – 3×3 warm up/build up. Then 5×5 Cross Load

Weighted Lunges (DB Load) – 3×5 each leg

Sorinex Cart Roll Outs – 3×10

Strict Pull Ups – 3xME

GHD – 3×6

Conditioning:

3 Rounds for time:

2k Bike or 1K Ski/Row

*rest 2m between efforts*

11.6.2023

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:

10 Cal Ski

3 Windmill per side

WOD:

21-15-9

Cal Bike

KBS

Rest 3m

21-15-9

Pull Up

Push Up

Rest 2m

21-15-9

Cal Ski

Wall Ball

Post:

Stretch

11.3.2023

ARM 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 WOD – 20m AMRAP:

Partner A – 20 Cal Bike/Ski/Row

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

Wall Sit

Battery Hold (use a Kettle Bell)

Forearm Plank

Plate Hold w/ leg lifts (hollow rock posture)

Bar or Ring Hang

POST:

Stretch

11.2.2023

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 –

12 Cal Bike

3-way shoulder – 5 reps

5 Standing Press (45/35)

STRENGTH:

SNATCH BAR COMPLEX

2 position SNATCH – 8×2 – add weight each set

SNATCH Grip Barbell Shrug – 3×6

Standing Press – 3×6

Dips – 3×10

Sorinex Push Up+Pike – 3×5 – slow and steady

Conditioning:

7m AMRAP –

7 KB Snatches – per arm

7 Burpees

7 T2B

POST:

Stretch

11.1.2023

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 –

Rowling – 10x100m – burpees for punishers

WOD – 4 ROUNDS FOR TIME

50 Double Unders (150 singles)

40 Calorie Ski or Row

30 G2OH (25/15)

20 Ab Mat Sit Ups

10 Pull Ups

POST:

Stretch

10.31.2023

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 – 3×3 warm up then Cross Load 5×5

Single Leg RDL (DB Load) – 3×6 each leg

Bicep Curls (DB or BB) – 3×10

Sup. Grip Bent over Row – 3×6

Sorinex Cart Roll Outs – 3×10

Conditioning:

12m AMRAP

12 Cal on C2 Machine

12 T2B

12 Warrior Sit Ups

10.27.2023

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

Partner Competition!

3 Rounds – with a partner. Split the REPS/CALS however you want.

2m Max Cal Bike

2m Max Push Ups

2m Max KBS (55/35)

2m Max Cal Ski

2m Max Ab Mat Sit Ups

Total Reps and Cals is your score. 2m break between ROUNDS (there are only 3 rounds).

POST:

Stretch