WARM UP – MOBILITY WORK
WARM UP WOD:
50 Cals Concept 2
10 Strict Pull Ups
10 Step Back Lunges
WOD –
24m EMOM:
1 – 10 Wall Ball Shots
2 – 10 Sorinex Roll Outs
3 – 10 Pull Ups
4 – 12 Dbl Leg Lifts Holding plate – 35/25
5 – 10 Sit Up/Get Up
6 – 10 Cal Ski/Row
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 KBS
10 Box Step Overs
10 Strict KTE
POST:
STRETCH
WARM UP WOD –
2-4-6-8-10
Push Up
Warrior Sit up
Air Squat
WOD:
You Go I Go for 24m
5 SA KB Snatches (per arm)
10 Goblet Squats
10 Ab Mats
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row – 4×10 & Perfect Push Up – 4×10
Dead Lift – 3×6 & DB Bench Press – 3×10
Triceps Push Down – 3×12 & Low Row – 3×10
Sorinex Roll Outs – 3×10 & Sit Up/Get Ups – 3×10
CONDITIONING – pick one:
100 Calories on C2 machine
800m Run
POST:
STRETCH
WARM UP WOD –
50 Cals C2
Hip/Knee Mobility
5 Thrusters
Five 3-minute AMRAPS – 19 minutes total
AMRAP in 3 Minutes –
1 Wall Walk
3 G2OH – DB Load – 55/35
6 Air Squats
9 T2B (sub dbl leg lifts)
1m Rest
REPEAT for 5 ROUNDS
POST:
Stretch
5 Rounds:
10 KBS – light, warm up weight
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep
Eights!
3x – 8m AMRAP
2m rest between AMRAPs
AMRAP 1 –
5 Pull Ups – 10 Push Ups – 15 Ab Mat Sit Ups
AMRAP 2 –
15 KBS – 10 Goblet Squats
AMRAP 3 –
5 Wall Ball Shots – 5 KTE (strict) – 1 Man Maker (55/35)
POST:
Stretch
WARM UP – MOBILITY WORK
9/11 MEMORIAL WOD
2001 Meter Row or Ski
11 Box Step Ups
11 C2B Pull Ups
11 Push Ups
11 Wall Balls
11 T2B
11 G2OH (35/25)
11 KBS
11 Goblet Squats
11 Burpees
2001 Meter Row or Ski
POST:
STRETCH
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Back Squat – 4×6 & Strict Pull Ups 4×ME
SA KB Snatch – 3×6 ea arm & Goblet Squat – 3×10
DB Bench Press – 3×10 & Biceps Curls – 3×10
Tricep Push Down – 3×10 w/ Sorinex Roll Out – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
10 Perfect Push Ups
10 Body Rows
10 G2OH – 35/25
10 Box Step Ups
POST:
STRETCH
3 Rounds:
10 Cal Bike
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 4×5 build up sets then 4×5 cross load
Sorinex Roll Outs – 3×10
Banded Pull Aparts – 4×10
Face Pulls – 4×10
DB Curls – 3×10
Barbell or DB Shrugs – 3×10
Conditioning:
2k Row or Ski – 4k Bike (pick one)
POST:
STRETCH
