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 – 10 efforts – add weight each rep – find a 1RM for today
Clean Grip Shrugs – 3×6
Hang Clean – 3×3
Sorinex Cart Roll Out
CONDITIONING:
21-15-9
Cal Ski, Row or Bike
Ball Slams
Push 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
Deck Roll
1/2 TGU (Light KB or DB) each side
STRENGTH:
Dead Lift – 3×3 warm up then Cross Load 5×5
Barbell Load RDL – 3×6
Bicep Curls (DB or BB) – 3×10
Standing Press (Barbell) – 3×6
Conditioning:
12m AMRAP
12 Cal on C2 Machine
12 Push Ups
12 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
3-way shoulder – 3x
Spiderman Lunge
Strength:
SNATCH BAR COMPLEX
SNATCH – 10 efforts – add weight each rep – find a 1RM for today
Snatch Grip Shrug – 3×8
Lateral Lunges – 3×5 each side (PVC/35/45 barbell load)
Sorinex Cart Roll Out – 3×10
Conditioning:
7m AMRAP
7 Single Arm Snatch (KB or DB Load)
7 Burpees
7 T2B
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 Goblet Squat w/ 1s pause
5 OHS (PVC Load)
STRENGTH:
Back Squat – 6-6-6-4-4-2
Step Back Lunges – 3×10 each leg
Sorinex Hamstring Curl – 3×10
GHD – 3×6
Conditioning:
3 Rounds for time:
2k Bike or 1K Ski/Row
*rest 2m between efforts*
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 – not for time –
10 Cal Bike
10 Box Step Ups
10 Floor Wipers (per side) holding a loaded barbell
20M EMOM
1 – 3 Wall Walks
2 – 10 Loaded Step Back Lunges (5 per side) – load with the heavy bag(s)
3 – 10 Cal Ski (or 20 cal Curve run)
4 – 10 squats with plate press
5 – 4 Big Ball Dumps
POST:
4m Ab Mat Challenge
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 –
5-4-3-2-1
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 Press (45/35)
Forearm Plank
Plate Hold w/ leg lifts (hollow rock posture)
Box Step Overs
POST:
Stretch
Bar GYM 