11.9.2022

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

Air Squat

WOD:

5 Rounds –

Row/Ski – 1K or BIKE 2K

Farmer’s Carry (sub heavy bag carry) – Short Lap

POST:

Alternate Tabata – Burpee & T2B (strict)

11.8.2022

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 (Ski-erg works too) – 10x100m – Deck ROLL for punishers

STRENGTH:

Dead Lift– 2 – 3 × 4 warm up/build up 

THEN 4×4 cross load

GHD – 3×6

DB Curl Press – 3×8

Body Rows – 3×10

Bulgarian Split Squats – 3×6 ea leg (DB load if desired)

Conditioning:

15m AMRAP

15 Cal Bike

15 Ab Mat Sit Ups

15 Cal Row

15 Dbl Leg Lifts

15 Cal Ski

15 Russian Twists – per side (wall ball, plate, KB or DB Load)

POST:

Stretch

11.7.2022

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

E3MOM – stop and perform one:

12 Kettle Bell Swings

5 Step Back Lunges (per leg)

10 Pull Ups

POST:

Stretch

11.4.2022

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

FOR TIME:

500m ROW

Farmer’s Carry – Short Lap

40 Wall Ball Shots

40 Box Step Overs

1K Bike

40 KBS

40 HR Push Ups

40 Pull Ups

500 Ski

POST:

STRETCH

11.3.2022

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!

10m EMOM

Minute 1 – 20 Cal Curve Run (Sub 10 Cal Bike)

Minute 2 – 10 T-Pause Push Ups (or perfect push ups)

20M AMRAP

5 Pull Ups

10 KBS

15 Cal Ski/Row/Ride

10 Sit Up Get Up (DB in each hand – 10-15-20-25)

5 Burpees

POST:

Stretch

11.2.2022

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 (Ski-erg works too) – 10x100m – Deck ROLL for punishers

WOD – 4 ROUNDS FOR TIME

30 Calorie Ski, Ride or Row

30 Pull Ups

30 Ab Mat Sit Ups

POST:

Stretch

11.1.2022

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 (put a cone 5y away, walk with your hands down and back with feet in the cart)

Conditioning:

7m AMRAP –

7 DB Thrusters (45/35/25)

7 Burpees

7 T2B

POST:

Stretch

10.28.2022

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 Ab Mat Challenge

10.27.2022

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 Ski

10 Warrior Sit Ups

10 Dbl Leg Lifts – use the rig to counter-balance

STRENGTH:

Strict Pull Ups – 5 x ME – add weight if desired. 

Perfect Push Ups – 10 x 10

Strict Press – 5 x 8 (barbell load)

Renegade row – 3×8 each arm

Dips – 3×10

Conditioning:

21-15-9

Cal Ski (or Row)

Pull Ups

DB G2OH (45/35/25)

POST:

Stretch