WARM UP WOD –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
10 Box Step Overs
5 Step Back Lunges (per leg)
10 Pull Ups
7 Burpees
15 Push Ups
15 Ab Mat Sit Ups
10 G2OH
POST:
Stretch
WARM UP WOD –
50 Cals C2 or 400m run
5-4-3-2-1 – Strict Pull Up – Warrior Sit Up
WOD:
You Go I Go for 22m
5 T2B – Strict
10 Air Squats
10 Perfect Push Ups
10 Flutter Kicks – 1-2-3=1 count
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Squat w/ plate press – 3×10 & G2OH – 3×10
KB Swings 3×20 & Goblet Squats – 3×10
Strict or Weighted Pull Ups – 3×10 or ME & DB Bench Press – 3×8
Sorinex Roll Outs – 3×10 w/ DBL Leg Lifts – 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 Goblet Squats
10 T2B (Strict)
POST:
STRETCH
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
CLEAN BAR COMPLEX
2 Position Clean – 8×2 add weight each set
Clean Pulls 3×5 or Barbell Shrugs – 3 × 10
Supinated Grip Bent Over Row – 3×6 or 8
Body Rows – 3×10
Bulgarian Split Squat – 3×8 ea leg
Sorinex Hamstring Curls – 3×10
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
15 KBS
10 Wall Ball Shots
5 Pull Ups
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 Dbl Leg Lifts
POST:
STRETCH
WARM UP WOD –
E2MOM for 10m
5 Pull Ups
10 Push Ups
10 Warrior Sit Ups
WOD:
20m Partner Up
Partner A – run short lap (sub 20 cals)
Partner B –
10 Box Step Ups
10 T2B
POST:
STRETCH
WARM UP WOD:
30 Calorie Row
5 Thrusters – 45/35
10 T-Pause Push Ups
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Weighted Dips – 4×10-15 & Floor Press (DB Load) – 4×10
Bulgarian Split Squats 3×6 ea leg & Goblet Squats – 3×10
Strict or Weighted Pull Ups – 3×10 or ME & DB Incline Press – 3×8
Sorinex Roll Outs – 3×10 w/ Dbl Leg Lifts – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP WOD –
50 Cal C2
20 Dbl Leg Lifts
20 Warrior Sit Ups
WOD:
4 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 Ab Mat Sit Ups
10 Box Step Overs
10 Goblet Squats
10 Pull Ups
POST:
STRETCH
WARM UP WOD –
3 Rounds:
10 Cal Bike
5 PVC Squat Practice
2 Spidey Lunges (each side)
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Dead Lift – 3×6 then 3×5, then 3×3
Barbell or DB Shrugs – 3×12
Sorinex Roll Outs – 3×10
DB Curls – 3×10
Banded Pull Aparts – 4×10
Face Pulls – 4×10
Conditioning:
2k Row or Ski – 4k Bike (pick one)
POST:
STRETCH
Bar GYM 