WU: (8 mins)
200m Ski + Row + Run + 25m Sled Push
Dynamic + Dowel
MOB: (8 mins)
Calf, Dragon, Twisted Lizard, Pigeon, Straddle, Forward Fold, Puppy Dog
ACTIVATION: (6 mins)
TWY + Rotator
Seated Glute ABduction
Gas Pedal
Banded Hamstring
Lat Pulldown + Tricep
WOD A: 4 Rounds
2 mins Work / 2 mins Rest
50 yard Small Sled + Max cals SKI
4 mins rest
WOD B: 4 Rounds
2 mins Work / 2 mins Rest
200m Run + Max cals Assault
REMINDER: This is the last week we will be posting the WODs in this location. See Mondays Post for more info. To clarify, the members with Level 1, 2, or 3 memberships, or Unlimited Bootcamp memberships will be granted free access to the IG/FB accounts.
WU: (8 mins)
2 Rounds:
500m Row
5 Inchworm
10 Lizard Lunge
MOB: (7 mins)
Puppy Dog, Forearm/Wrist, Low Dragon, Dragon, Forward Fold
ACTIVATION: (10 mins)
Goodmornings
TWY + Rotator
Gas Pedal
Knee Extension
Glute Walk
KB Arm Bar
Banded Press
SWOD: 10 Round alt EMOM
10 Right arm DB Shoulder Press
10 left arm DB Shoulder Press
WOD: 2 Rounds for time
1000/800m row
50 Burpees 6″ target
WU: (8 mins)
3 min Run on Treadmill (1%)
Start any speed – inc. speed by .5 every 30s
MOB: (7 mins)
Dragon, Twisted Lizard, Pigeon, Standing Straddle, Supine Twist
ACTIVATION: (5 mins)
Good Mornings
Gas Pedal
5 Inch Worm
10 Lizard Lunge
WOD: (40 min cap)
A) 1.5 mile treadmill run 1% incline
B) 3000/2400m ROW
C) 150/105 cal Assault
(Start on A, B, or C)
WU: (8 min)
2 Rounds each: 20/15 cal Ski & Row
MOB: (7 min)
Puppy Dog, Twisted Cross, Forearm, Wrist, Low Dragon, Dragon, Forward Fold
ACTIVATION: (10 mins)
Goodmornings
TWY + Rotator
Knee Extension
Glute Walk
Banded Press
KB Arm Bar
Lat pull down
Scap pull-up
SWOD: 7 Rounds ALT EMOM (21 min)
A: 4 strict MU
B: 7 strict hspu
C: 6 Right + 6 Left arm KB Snatch
WOD: For Time
40/30 cal Assault
30/21 cal Ski
WU: (7 mins)
1 min each Cardio
5 Inchworm
MOB: (8 mins)
Dragon, Forward Fold, Frog, Saddle, Puppy Dog, Seal, Forearm
ACTIVATION: (7 mins)
TWY + Rotator
Goodmorning
Tricep Extension
Lat Pulldown
Single Arm Banded Press
Knee Extension
WOD 1A: (8 min cap)
2 Rounds for time:
40 GHD Sit-ups (V-Ups)
20/15 cal Ski
Rest 4 mins after cap
WOD 1B: (8 min cap)
2 Rounds for time:
40 T2B
20/15 cal Row
WOD 2:
4 Rounds E4MOM
40 sec max cal Assault
Each round complete 1 min single arm DB oh hold
(try to do this immediately after bike)(alternate arms each round)
WU: (8 mins)
3 Rounds: 20/15 cal Ski / Row
MOB: (7 mins)
Puppy Dog, Forearm/wrist, Low Dragon, Dragon, Forward Fold
ACTIVATION: (8 mins)
Goodmornings
TWY + Rotator
Gas Pedal
Knee Extension
Glute Walk
Kb Arm Bar
Lat Pulldown
Scap pull-up
WOD 1A: (5 min cap)
100 Pull-ups / Ring Rows
Rest 1 min after cap
WOD 1B: (5 min cap)
200 yard Small Sled Push (45/30lb)
WOD 2: (13 min cap)
3 Legless Rope Climb
21 Strict HSPU (kipping)
3 Legless Rope Climb
15 Strict HSPU (kipping)
3 Legless Rope Climb
9 Strict HSPU
WU: (8 min)
1 min each Cardio + Dynamic
MOB: (7 min)
Low Dragon, Forward Fold, Straddle, Supine Twist, Puppy dog, Seal
WOD A: (20 min cap)
120/84 cal Assault
1 mile run (1.00 on treadmill)
Rest 5 min after cap
WOD B: for time 20 min cap
120/84 cal ski
120/84 cal row
WU: (8 min)
3 Rounds: 20/15 cal ski
Dynamic between
MOB: (7 min)
Puppy Dog, Forearm/Wrist, Low Dragon, Dragon, Forward Fold
ACTIVATION: (8 min)
Goodmornings
TWY + Rotator
Gas Pedal
Knee Extension
Glute Walk
KB Arm Bar
Lat Pull Down
Scap Pull-up
WOD 1: (5 min cap)
100 KB Swings (24/16kg)
Rest 1 min
WOD 2: (5 min cap)
10 Rope Climbs
(half the class start on WOD 3)
WOD 3: (13 min cap)
3 Rounds For Time
20 Meter Low Sled Push 135/90lbs
20 Meter Handstand Walk (1 min HS hold)
20 Meter Rope Sled Pull
WU: (8 mins)
1 min each Cardio + 5 Inchworms + Dynamic
MOB: (10 mins)
Puppy Dog, Forearm, Eagle in Saddle, Twisted Cross, Dragon, Twisted Lizard, Pigeon, Straddle, Supine Twist
ACTIVATION: (5 mins)
Seated Glute ABduction
Med Ball Squeeze
TWY Rotator + Pec fly + Tricep extension
WOD A: (8 min cap)
2 rounds for time:
30/21 cal Ski
50 KB Swings (24/16)
Rest 5 mins
WOD B: (8 min cap)
2 rounds for time:
30/21 cal Row
50 Push-ups
Rest 5 min
WOD C: (8 min cap)
2 rounds for time:
30/21 cal Assault
50 Air Squats
WU: (8 mins)
25 yard Bear Crawl
25 yard Crab (half forward/backward)
25 yard Lizard Lunge
25 yard Inchworm
MOB: (7 mins)
Low Dragon, Dragon, Pigeon, Half Front Split, Puppy Dog, Thread the Needle, Twisted Cross
ACTIVATION: (10 mins)
Goodmorning
Hip Circles
TWY + Rotator
Tricep Extension
Single Leg Squat (airex)
Knee Extension
Banded Press
SWOD: (6 mins)
Build to Heavy Single arm KB C&J
SWOD:
6 Rounds EMOM:
6 Right and 6 Left KB C&J (build heavy)
WOD: 12 min cap
21-15-9
Cal Assault
Single arm KB Thruster 24/16kg (7-7-7, 5-5-5, 3-3-3)
20 yard OH Walking Lunge (10 yds between each set of Thrusters)
T2B
