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
Conditioning –
5 Rounds for Time –
1K Bike -or- 500m Row/Ski
10 Pull 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:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
STRENGTH:
CLEAN BAR COMPLEX
Deck Clean – 10×1 – find a 1RM for today
Clean Grip Shrug – 3×8
Standing Press – 3×5
Sorinex Hamstring Curls – 3×8
CONDITIONING:
3 Rounds –
400m Run
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 – NOT FOR TIME!
3 Rounds –
10 Cal Bike
3 Spiderman Lunges – per side
5 OHS – PVC Load
STRENGTH:
Dead Lift – 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
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
Pull Up
Push Up
Ab Mat Sit Up
STRENGTH:
SNATCH BAR COMPLEX
SNATCH – 10×1 – find a max effort for today
OHS – 3×3
Snatch Grip Shrugs – 3×8
Sorinex Cart Roll Out – 3×10
CONDITIONING:
Share the work:
400 Cal Curve Run
280 Cal Ski, 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 –
5-10-15-20
Cal Ski/Row/Bike
Warrior Sit Up
WOD:
Tabatas:
1. Burpees
2.Ball Slams
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:
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
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
Pull Up
Warrior Sit up
WOD:
25m Clock:
AMRAP:
25 Calorie C2 (sub 400m RUN)
10 Burpees
10 T2B
10 Ball Slams
2 Wall Walks
2 TGU’s (per side)
POST:
4m Plank – 50s on/10s Rest
(Forearm, Right Side, Left Side, Push Up Position)
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 –
round 1 & 3: 30 KBS
round 2 & 4: 30 Push 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 to 100m
Deck Roll Punisher
WOD 1 –
10m EMOM
Min 1 – 10 Cal Ski
Min 2 – 10 Pull Ups
WOD 2 –
10m EMOM
Min 1 – 10 Cal Bike
Min 2 – 10 T-Pause Push Ups
WOD 3 –
10m EMOM
Min 1 – 10 Cal Row
Min 2 – Box Stop Overs
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
Partner Competition!
3 Rounds – with a partner. Split the REPS/CALS however you want.
2m Max Cal Bike
2m Max Push Ups
2m Max Pull Ups
2m Max Cal Row
2m Max Warrior Sit Ups
Total Reps and Cals is your score. 60s break between ROUNDS (there are only 3 rounds).
POST:
Stretch
Bar GYM 