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:
Land Mine Step Back Lunge w/ Press – 3×5 (per side)
Sit Up Get Up – 3×10 (45/35/25)
Strict (or weighted) Pull Ups – 5×ME
Barbell RDL – 3×8 (put weight on the bar)
Perfect Push Ups – 3×12-15 (use DB’s or the perfect push up bars)
Man Makers – 4×4 (55/45/35/25)
Conditioning –
SHARE THE WORK
Partner Curve – 400 cals
Partner Ski, Bike or Row – 280 cals
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!
2-4-6-8-10
Deck Roll
OHS – PVC Load
SPRINT DAY!
9 Total Sprints – full recovery!!
150m Row
150m Ski
250m Bike
20 Cal Curve Run
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:
15 Cal Bike
10 Air Squats (optional: Band around Knees)
STRENGTH:
Land Mine Thruster – 3×5
Box Squat – 10-8-6-4-2
THEN 3×5 cross load @ your 6 rep weight
Sorinex Roll Outs – 3×10
GHD – 3×6-8
Body Rows – 3×10-12
Conditioning:
21-15-9
Cal Erg (Ski, ride or row)
G2OH (35/25)
Ab Mat 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 –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
12 Kettle Bell Swings
5 Step Back Lunges (per leg)
10 Pull Ups
POST:
Flutter Kick Tabata
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
3 Rounds – not for time –
12 Cal Erg
5 Inchworm + Push Up
5 Windmill – KB Load (light) – each side
10 Ab Mat Sit Ups
TEAMS OF 3 –
25m AMRAP
Partner A – 20 Cal Ski/Bike/Row
Partner B – 2 TGU’s per side (sub 5 1/2 TGU’s per side)
Partner C – REST
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:
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
DB Shrug (hold a DB in each hand) – 3×8
DB Seated Press – 3×6
Dips – 3×10
Body Rows – 3×10-12
Conditioning:
7m AMRAP –
7 G2OH – 45/35/25
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 – NOT FOR TIME!
12-10-8-6
Cal Bike
Step Back Lunge (ea leg)
30m EMOM:
10 or 12 or 15…. PUSH UPS
The goal is to hit 300 push ups.
Conditioning:
10m Ride or Curve Walk/Jog
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 –
12 Cal Ski
Banded Pull Aparts – 10 reps
5 OHS (PVC) w/ Monster Band around Knees
25m AMRAP:
Heavy Bag Carry (sub farmer’s carry) – Short Lap
15 Cal Ski/Bike/Row (50 Cal Curve – or run a long lap)
12 Ab Mat Sit Ups
10 Wall Ball Shots
7 T2B
5 Burpees
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 – NOT FOR TIME!
3 Rounds – not for time –
10 Cal Bike
10 Step Back Lunges – 5 per side
10 Goblet Squats
STRENGTH:
Dead Lift– 2 – 3 × 4 warm up/build up
THEN 4×4 cross load
GHD – 3×6
DB Curl Press – 3×8
Sorinex Hamstring Curls – 3×10
Sorinex Roll Outs – 3×10
Conditioning:
12m AMRAP
15 Cal Bike
15 Ab Mat Sit Ups
15 Cal Row
15 Dbl Leg Lifts
15 Cal Ski
15 Sit Up/Get Up (15/25)
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 –
10m EMOM
Min 1 – 10 Cal Ski/Bike
Min 2 – 10-12-15 Push Ups – pick a number you can sustain
Teams of 3 – 20m Running Clock
1A – Jog short lap (sub 20 cals on Concept 2)
1B – G2OH (DB Load – one in each hand) 35/25/15
1C Rest
POST:
Flutter Kick Tabata
Bar GYM 