Couch Stretch Each Side 1 Min
Run 400m
Banded Knee WarmUp
Calf/Ankle Prep
E3M Start at 60% of 1RM. Note all 4 sets in comments.
For Time:
Row 1000m
150ft 1 Arm Overhead Walking Lunge (50/35)
HS Walk 100ft
100 Cal Bike
100 Cal Row
100 Cal Ski
Mobility:
Couch Stretch 2 Minutes Per Side
Banded Hamstring Distraction x 20 Per Side
Ankle Prep (KB on knee or Foot on stantion/wall)
Banded Lateral Walks
Banded forward walks
Banded Backward Walks
15 Banded Air Squats
10 Inchworm to Pushup
10 Deep Lunge with Elbow drop and overhead reach
10 Squat w/1 arm Overhead Reach
Then:
2 Rounds:
5 Squat Jumps
5 Burpee Broad Jumps
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
3 rounds:
10 Alternating Leg V-Ups
5 push up to downward dog
5 beat swings
3 strict or kipping pull ups
3 Feet assisted Dips
Strict Pullups + Dips
10 Min EMOM, alternate Minutes
Int 1: 3-5 Reps of most difficult variety – Strict, Strict C2B, Weighted. Int 2: 3-5 Dips -Bar, Ring or weighted Ring. Pick a number that’s sustainable for all 5 sets of each
Add 1-2 Reps of each or go to a heavier weight from 9/10
14 Minute AMRAP:
Row, Ski or Bike 15/12 Cals
10 Toes to Bar
Row Ski or Bike 15/12 Cals same machine
5 Bar Muscle Ups (Modified BMU or 2x C2B as scale)
2x
10 Single Leg RDL each
5 DB half kneeling press each (hold db in opposite hand than forward knee)
10 DB High Pull Each arm
10 Lateral Lunges holding DB
10 Calories of choice
15 Minute AMRAP:
10 DB Push Press Each Arm
10 PushUps
10 Step Ups
400m Run
Alternating EMOM x 9
30 seconds on, 30 seconds off
Row, Bike, Ski
Lunge w/ twist
Knee Hug on toes
Hinge at Hip Toe Touches
Open Barn Doors
Close Barn Doors
Walking Pigeon (foot on opposite knee)
V-Ups
Supermans
Scorpions
24 Min EMOM:
Int 1: Row, Ski or Bike 12/9 Calories
Int 2: 50ft Walking Lunges
Int 3: 30 Seconds of Alternating Leg V-Ups
Int 4: Row, Ski or Bike Max Calories (different machine)
Int 5: Rest
300 Abs
Foam Roll T-Spine
Lats and Quads
500m Row, then:
Small Band Warm Up
3 Rounds for time:
Run 400m
10 Hang Power Cleans (95/65#)
5 Front Squat
115/80 Rx+
Rest 2 Minutes immediately at end of WOD, then:
Max Effort 500m Row
200m Run
Arm Circle & Full Body Warm Up
400m Run
3 Minute AMRAP, 1 Minute Rest x 4
20/16 Calories
50 Jump Rope
10 Hanging Knee Raises
3x:
Bent Over Row x 8-10 reps
Banded Tricep Push-Down x 12-14 reps
Alternating Arm DB Bench 8-10 Total Reps, keep other arm locked out position
2x:
20 Pass Throughs
5 KB Press + 50m Overhead Carry Each Side
10 Side Plank Reach Throughs
10 Groiners
10 Scorpions
–Start around 65% of 1RM Push Press.
–Focus on differentiating between the two movements.
12 Min AMRAP:
40 DB Step Overs (35/25#)Rx+50/35
40 DB Shoulder to Overhead
40′ DB Front Rack Walking Lunges
40 DB Cleans
AMRAP HSPU in remainder
*40′ Lunges = 40 reps
**2 DBs to be used for all 4 DB movements
3x:
200m Run,
5 Inchworm to Pushup
10 Slam Ball to Shoulder,
R1:3, R2:2, R3:1 Wall Climbs
EMOM x 30
Int: 1: 5 TNG Power Snatch
Int 2: 10 Lateral Burpees over Bar
Int 3: HS Walk 25ft
Int 4: Row, Ski or Bike Max Cals
Int 5: Rest
*Athlete choice on weight for snatches
**Sub for HS Walk: HS Hold 30 sec or Shoulder taps
Slow bike 10 Min or Jog
