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*

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

T2B

Push Up

Dbl Leg Lift

WOD:

2 Rounds –

2m Bike for Cals

2m Rest

2m Ball Slams for total

2m Rest

2m Ski For Cals

2m Rest

2m Push Ups

2m Rest

2m Row for Cals

2m Rest

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

Pull Up

Push Up

Warrior Sit Up

Happy 50th Hans!

Hans HERO WOD:

50 C&J – 170 is the RX

*E5MOM – run 400m*

sub 25 cals on C2

SCALE THE WEIGHT APPROPRIATELY!

Rx is to touch the ground every rep. Hang Clean & Jerk is a scaled effort (but absolutely acceptable!)

POST –

4m Alternating every 30s between forearm plank and 6″ leg holds

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 – Flutter Kicks

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

OPEN GYM…find a WOD and enjoy.

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

Rowling – 100m SKI or ROW

Burpee Punisher

WOD 1:

2 Rounds for Time:

20 Pull Ups

20 Push Ups

20 Ab Mats

20 Air Squats

Rest 3m

WOD 2:

3 Rounds for time:

400m RUN (Sub 25 cal C2)

21 KBS

12 G2OH (35/25)

Rest 2m

WOD 3:

3 Rounds for Time:

10 Wall Ball Shots

10 T2B

10 Goblet Squats

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

5 burpees + 5 Pull Ups

WOD:

E5MOM for 5 rounds

1000m Ski or Row

-or-

2000m Bike

POST –

Tabata – Sit Up Get Up (35/25/15)

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

SHOULDER PREP w/ Foam Roller and bands

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

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 –

3×5 each of:

Deck Roll

PVC OHS

Double Leg Lifts

WOD:

21-15-9

Cal Bike

Wall Ball Shot

Rest 3m

21-15-9

Cal Row

Perfect Push Up (on DB’s)

Rest 2m

21-15-9

Cal Ski

Pull Ups

Post:

4m Ab Mat Challenge

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

Pull Up

Push Up

Warrior Sit Up

WOD:

20 Cal Concept 2

80 KBS

40 Cal C2

60 Back Squats (45/35/PVC)

60 Cal C2

40 Push Ups

80 Cal C2

20 Pull Ups

POST:

Stretch