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 –
12 Cal Ski
Banded Pull Aparts – 10 reps
5 OHS (PVC) w/ Monster Band around Knees
20m AMRAP:
Heavy Bag Carry – Short Lap (sub farmer’s carry)
15 Cal Ski/Bike/Row (30 Cal Curve)
12 Ab Mat Sit Ups
10 Box Step Overs
7 Pull Ups
POST:
4m Warrior Sit Up Challenge
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
5 Standing Press (45/35)
STRENGTH:
CLEAN BAR COMPLEX
2 position Clean – 8×2 – add weight each set
Clean Grip Barbell Shrug – 3×6
Barbell RDL – 3×6
Dips – 3×10
Sorinex Push Up Posture Walks – 3×5y Down and back
Conditioning:
7m AMRAP –
7 DB RDL (45/35/25)
7 Push Ups on DB
7 DB Thrusters
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 Windmill per side
WOD:
21-15-9
Burpees
KBS
Rest 3m
21-15-9
Pull Up
Push Up
Rest 2m
21-15-9
Box Step Ups
Wall Ball
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 – NOT FOR TIME!
3 Rounds – not for time –
10 Cal Bike
5 Strict Press (Barbell)
5 Back Squats (barbell)
STRENGTH:
Land Mine Thruster – 3×8
GHD – 3×6
SA KB Snatch – 3×6-8 each side
Windmill – 3×5 ea side (light!!!)
TGU’s – 5×4 (20 Total Reps – 10 per side)
Wall Walks – 5×3 (mix these in as you work through the rest)
Sorinex Knee Tucks + Push Up – 3×8
Sorinex Leg Curls – 3×10
Conditioning:
1,000m Time Trial – best 1K effort on SKI Erg or 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
WARM UP WOD –
2-4-6-8-10
Deck Roll
Body Row
WOD:
10 Rounds:
500m if you Row or Ride – 1K if you bike
5 Pull Ups
10 Push Ups
POST:
100 Ab Mats for time
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
Air Squat
SHARE THE WORK – You Go-I Go
Partner Curve – 360 cals
Partner Ski, Bike or Row – 240 cals
Then –
200 KBS
100 Pull Ups
50 Wall Ball Shots
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 – NOT FOR TIME!
3 Rounds – not for time –
10 Cal Bike
10 Step Back Lunges – 5 per side
5 Goblet Squats w/ 2s pause in the hole
STRENGTH:
Front Squat – 6-6-6-5-5-4
GHD – 3×6
Body Rows – 3×10 (1s pause at the top)
DB Curl Press – 3×8
Banded Pull Aparts & Face Pulls – 3×10 each
Sorinex Roll Outs – 3×10
Conditioning:
15m AMRAP
15 Cal Bike
15 Ab Mat Sit Ups
15 Cal Row
15 Dbl Leg Lifts
15 Cal Ski
15 Flutter Kick (1-2-3 = 1 count)
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 – not for time
8 Calorie Bike/Ski/Row
5 Inchworm w/ Push Up
5 Spiderman Lunge w/ Twist (per side)
WOD – For Time:
50 Air Squats
10 Burpees
40 Pull Ups
10 Burpees
30 KBS
10 Burpees
20 Ab Mat Sit Ups
10 Burpees
20 Ab Mat Sit Ups
10 TTB
30 Ball Slams
10 TTB
40 Push Ups
10 TTB
50 DBL Unders (3 for 1 singles)
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 –
12 Cal SKI
3-way shoulder – 5 reps
5 OHS (45/35)
STRENGTH:
SNATCH BAR COMPLEX
2-Position Snatch – 8×2 (1 Deck + 1 Hang)
Barbell load/Snatch Grip Shrug – 3×8
Bulgarian Split Squat – 3×5
Blue Band Plank Pulls – 3×6 each side
25 STRICT Toes To Bar – break into whatever sets you prefer
Dips – 3×10
Conditioning:
Partner 10m AMRAP:
Partner A) 25 Cal Curve Run or 12 Cal Erg
Partner B) 10 Perfect Push Ups on DB (rest for remaining time)
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 – not for time –
10 Cal Bike
10 Box Step Ups
10 Sorinex Cart Roll outs
25M EMOM
1 – 3 RING or Bar Muscle Ups (Sub 8 C2B pull ups)
2 – 10 OHS (65/45/35)
3 – 12 Burpees
4 – 2 Wall Walks
5 – 4 Heavy Bag C&J
POST:
Stretch
Bar GYM 