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 Bike
5 Pull Ups
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 – 3×3 warm up/build up. Then 5×5 Cross Load
Bulgarian Split Squat – 3×6 each leg
Sorinex Hamstring Curl – 3×10
Banded Pull Aparts – 4×10 (alternate between pronated and supinated grips each set)
GHD – 3×6
Conditioning:
3 Rounds for time:
2k Bike or 1K Ski/Row
*rest 2m between efforts*
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 –
5-10-15-20
Cal Ski/Row/Bike
Warrior Sit Up
WOD:
Tabatas:
1. Burpees
2. G2OH (45/35/25)
3. Wall Ball Shots
4. Flutter Kicks
5. Pull Ups
6. Curve Run
POST:
6-45-90
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
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 (25/15)
even rounds: 30 Push Ups
POST:
100 Ab Mat Sit Ups – for time
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 – not for time –
10 Cal Bike
10 Box Step Ups
10 Floor Wipers (per side) holding a loaded barbell
20M EMOM
1 – 10 Ring Push Ups
2 – 10 Loaded Lunges (5 per side) – load with weighted bag
3 – 10 Cal Ski (or 20 cal Curve run)
4 – 12 G2OH (35/25)
5 – 25 Dbl unders (3 for 1 singles)
POST:
4m Ab Mat Challenge
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 Rounds –
8 Cal Ski
10 T-Pause Push Ups
STRENGTH:
Bench Press (DB or BB) – 8-8-6-6-4-4
Body Row – 3×10
Dips – 3×10
Strict Press – 3×6
Conditioning –
5 Rounds for Time –
10 Wall Ball Shots
10 Pull Ups
10 Burpees
10 Cal Ski or Row or Bike
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:
10 Rounds – AT LEAST 60s rest between efforts – no more than 120s!
500m Row or Ski
1000m 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 –
3 Rounds – not for time
8 Calorie Bike/Ski/Row
5 Inchworm w/ Push Up
5 Spiderman Lunge w/ Twist (per side)
WOD – For Time:
50 Air Squats
10 Burpees
40 Pull Ups
10 Burpees
30 KBS
10 Burpees
20 Ab Mat Sit Ups
10 Burpees
20 Ab Mat Sit Ups
10 TTB
30 Ball Slams
10 TTB
40 Push Ups
10 TTB
50 DBL Unders (3 for 1 singles)
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
Battery Holds (KB or DB)
Bar Hang
Plate Hold w/ legs at 6″
Forearm Plank
POST:
Stretch
Bar GYM 