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
Deck Roll
1/2 TGU (Light KB or DB) each side
WOD 1 –
10m EMOM
Min 1 – 10 Cal Ski/Bike
Min 2 – 10 Body Rows
WOD 2 –
Partner Up! – 20m Running Clock
Partner A – Jog short lap (sub 30 cals on Concept 2)
Partner B – 10 Push ups – 10 Warrior 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:
3 Rounds –
10 Cal Ski
5 Standing Press (45 lb barbell)
5 RDL’s
5 Muscle Clean & Jerk (Hang Position)
STRENGTH:
CLEAN BAR COMPLEX
Deck Cleans – 8-10 x 1 – build up to a max effort for the day
Jerk Press – 5-5-5-3-3
DB Load RDL – both hands, single leg – 3×5 ea leg
Dips – 3×12
CONDITIONING:
21-15-9 of
G2OH
Ab Mat Sit up
Cal Ski/Bike/Row
…then…
50 T2B
POST:
STRETCH
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 Pull Ups
WOD:
E5MOM for 5 rounds
1000m Ski or Row
-or-
2000m Bike
POST –
Tabata – Sit Up Get Up (35/25/15)
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 – 24m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Air Squats
Standing Bar Hold (overhead) (45/35)
Forearm Plank
Plate Hold w/ leg lifts (hollow rock posture)
Bar Hang
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
WOD –
20m EMOM:
1 – 10 Pull Ups
2 – 15 Perfect Push Ups
3 – 10 Box Step Overs
4 – 10 Cal Row or Ski
5 – 10 Wall Ball Shots
Conditioning:
10m AMRAP –
Run a short lap
12 Ab Mat Sit Ups
9 T2B
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 –
10 Cal Ski
3-way shoulder – 3x
Spiderman Lunge
Strength:
SNATCH BAR COMPLEX
SNATCH – 10 efforts – add weight each rep
OHS – 3×5
Snatch Grip Shrug – 3×8
Sorinex Cart Roll Out – 3×10
Conditioning:
7m AMRAP
7 T2B
7 Burpees
7 Step Back Lunges (per side)
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 – 40m Running Clock
5 Cal Concept 2
5 Pull Ups
5 Perfect Push Ups (on DB’s)
5 Ab Mat Sit Ups
5 KBS
Next time through –
10 reps of everything…then 15…..then 20….etc.
Keep adding 5 reps to everything with each new round until time is up.
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 – Deck ROLL for punishers
STRENGTH:
Dead Lift– (1-2 set light warm up) 5×5
Supinated Grip Bent Over Row – 3×8
Strict Press (Standing/Barbell Load) – 3×6
Body Rows – 3×10
Bulgarian Split Squats – 3×6 ea leg (DB load if desired)
Conditioning:
15m AMRAP
15 Cal Bike
12 T2B
15 Cal Row
12 Dead Animal Crunches
15 Cal Ski
12 Sorinex Roll Outs
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 KBS
even rounds: 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
WOD –
24m EMOM:
1 – 10 Pull Ups
2 – 12 G2OH (45/35)
3 – 12 Box Step Overs
4 – 10 Sorinex Roll Outs
5 – 10 Cal Row
6 – 15 Ball Slams
Conditioning:
10m Ride/Ski/Row for total Distance
POST:
Stretch
Bar GYM 