WOD – 24m E3MOM:
10 Cal Bike/Ski/Row
5 Pull Ups
10 Push Up + Pike (sorinex)
10 Ab Mat Sit Ups
10 Double Leg Lifts
POST:
Stretch
WARM UP WOD:
30 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Body Row w/ 1s pause at the top – 4×10 & Perfect Push Up – 4×10
Bulgarian Split Squats – 3×6 ea leg & Strict T2B – 10
Back Squat – 3×8 & Low Row (machine) – 3×10
Tricep Push Down – 3×10 w/ Bicep Curls – 3×10
CONDITIONING:
100 Calories on C2 machine – for 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:
50 Cals Concept 2
10 Strict Pull Ups
10 Step Back Lunges
WOD –
24m EMOM:
1 – 10 Wall Ball Shots
2 – 10 Perfect Push Ups
3 – 10 Pull Ups
4 – 12 Dbl Leg Lifts Holding plate – 35/25
5 – 10 Goblet Squats
6 – 10 Cal Ski/Row
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
WARM UP WOD –
50 Cal C2
20 Dbl Leg Lifts
20 Warrior Sit Ups
WOD:
250 KBS*
*every time you put the bell down, 25 calories on the bike, ski or row
POST:
Stretch/Condition
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 Pull Ups
10 Wall Ball Shots
10 Perfect Push Ups
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 Pull Ups – 3×10 or ME & DB Bench Press – 3×8
Sorinex Roll Outs – 3×10 w/ Strict T2B – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
3 Rounds:
10 Cal C2
10 Dbl Leg Lifts
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
Deadlift (185/135/95)
Perfect Push Up
Ab Mat Sit Up
POST:
STRETCH/CONDITION
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Burpees
SHOULDER PREP!
Break it up however you want:
200 KBS
100 Box Step Overs
200 Calorie C2 Machine
POST:
Stretch
WARM UP WOD –
50 Cals C2 or 400m run
5-4-3-2-1 – Strict Pull Up – Warrior Sit Up
WOD:
4 Rounds
500m Row or Ski/1000m Bike
25 KBS
25 Dbl Leg Lifts
25 Air Squats
25 Pull Ups
POST:
STRETCH
Bar GYM 