Bar GYM

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 –

10m EMOM

Min 1 – 10 Cal Ski/Bike

Min 2 – 8 OHS (45/35)

STRENGTH:

Box Squat – 2-3 warm up sets then 5×5 cross load

Curl Press – 3×8 (DB Load)

DB Load SL RDL – 3×6 each leg

GHD – 3×6

CONDITIONING:

7M AMRAP –

25 DBL unders (sub 75 singles)

7 Ball Slams

5 Push Ups

1 Bar Muscle Up (sub 3 C2B 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:

5 Rounds –

8 Cal Ski

10 T-Pause Push Ups

STRENGTH:

Bench Press (DB or BB) – 8-6-6-4-4-2

Body Row – 3×10

Dips – 3×10

Conditioning –

5 Rounds for Time –

1K Bike -or- 500m Row/Ski

5 Pull Ups

10 Push Ups

15 Ab Mat Sit 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 –

10 Cal Ski

5 Standing Press (45 lb barbell)

5 RDL’s

5 Muscle Snatch (Hang Position)

STRENGTH:

CLEAN BAR COMPLEX

Deck Cleans – 8-10 x 1 – build up to a max effort for the day

Front Squat – 3×3

Sorinex Cart Roll Outs – 3×10

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

WARM UP WOD –

Rowling – Deck Roll Punisher – 10 Rounds (100m target)

STRENGTH –

Dead Lift – 6-6-6-4-4-4 – add weight each set

Face Pulls – 4×12

DB Biceps Curls – 3×10

Pull Ups – 3xME (add weight, strict)

CONDITIONING:

7M AMRAP

7 Burpees

7 SA DB Snatch (per side)

7 Air Squats

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 –

10 Cal Ski

5 Pull Ups

10 Push Ups

STRENGTH:

SNATCH BAR COMPLEX

2 Position Snatch – 8×2 (1 ground + 1 hang = 2 reps)

Snatch Grip RDL – 3×8

Sorinex Hamstring Curls – 3×10

CONDITIONING:

20m EMOM –

1 – 10 Cal Bike

2 – 10 Burpees

3 – 10 Step Ups

4 – 15 Ball Slams

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

Wall Ball Shots

Lateral Lunges (PVC Load or no Load)

STRENGTH:

Front Squat – 3×3 warm up then 5×5 Cross Load

Man Maker – 3×3

Dips – 3×10

Banded Pull Aparts – 3×10

CONDTIONING:

SHARE THE WORK:

350 Cal Curve

200 Cal Ski/Bike/Row

200 KBS

*Partner A can Swing while Partner B is on the C2 or Curve, and vice versa*

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

Push Up

STRENGTH:

CLEAN BAR COMPLEX

CLEAN – 8 efforts – add weight each rep

Clean Grip Shrugs – 3×6

Hang Clean – 3×3

Sorinex Cart Roll Out

CONDITIONING:

21-15-9

Cal Ski, Row or Bike

Ball Slams

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

Warm Up WOD:

5-4-3-2-1

Pull Up

Push Up

Air Squat

STRENGTH:

Weighted or Strict Pull Ups – 5xME

Perfect Push Ups – 3×12

Blue Band Plank Rows – 3×8 each arm

Standing Press – 3×6 (BB or DB load)

CONDITIONING:

2 C&J (65-135) – 500m Bike or 250m Row/Ski

4 C&J (65-135)- 400m Bike or 200m Row/Ski

6 C&J (65-135) – 300m Bike or 150m Row/Ski

8 C&J (65-135)- 200m Bike or 75m Row/Ski

10 C&J (65-135)- 100m Bike or 50m Row/Ski

8 C&J (65-135)- 200m Bike or 75m Row/Ski

6 C&J (65-135)- 300m Bike or 150m Row/Ski

4 C&J (65-135)- 400m Bike or 200m Row/Ski

2 C&J (65-135) – 500m Bike or 250m Row/Ski

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