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
5 Standing Press (45 lb barbell)
5 RDL’s
5 back squats
STRENGTH:
Box Squat – 3×3 warm up – 5×5 cross load
Step Back Lunges – 3×10 each leg
Sorinex Roll Outs – 3×10
GHD – 3×6
CONDITIONING:
RUN SHORT LAP … then complete
21-15-9 of
Wall Ball
KBS
T2B
Run SHORT LAP
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 – 10 Strict Press (45/35)
6 – 10 G2OH (35/25)
Conditioning:
10m Ride/Ski/Row for total Distance
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:
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
9.11 Memorial WOD
2001m SKI
11 Box Jumps
11 Thrusters (135/115/95/65)
11 C2B Pull Ups
11 Power Cleans (135/115/95/65)
11 KBS (Heavy)
11 T2B
11 Deadlifts (135/115/95/65)
11 Push Jerks (135/115/95/65)
11 G2OH (45/35)
2001m Row
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 T2B
2m Max KBS (55/35)
2m Max Cal Ski
2m Max Ab Mat Sit Ups
Total Reps and Cals is your score. 60s break between ROUNDS (there are only 3 rounds).
POST:
Burpee Punisher for the losers.
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
Sorinex Cart Roll Outs – 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:
2-4-6-8-10
Pull Up
Push Up
Warrior Sit Up
WOD:
20 Cal Concept 2
80 KBS
40 Cal C2
60 KBS
60 Cal C2
40 KBS
80 Cal C2
20 KBS
POST:
Ab Mat 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:
2-4-6-8-10
Body Row (pause at the top)
T Pause Push Up
Warrior Sit Up
WOD:
1 of each as fast as possible – allow recovery between efforts (2-3m)
100 Cal Bike
100 Cal Ski
100 Cal Row
50 Cal Bike
50 Cal Ski
50 Cal 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 –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
Partner WOD – 25m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sits
Ball Slams
Forearm Plank
Flutter Kicks
Handstand Hold
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:
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*
Bar GYM 