Workout #1

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work: 10 Min EMOM

• 3 Back Squats @ 70% 1RM

5 Min EMOM

• 15 Push Ups

3 Rounds

• 10 KB Swings
• 10 Pull Ups
• 400 M Run

Stretch

Workout #2

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• 5 Rounds
• 10 DB Push Press
• 10 DB Push Ups
• 10 DB Front Squats
• 20 Sit Ups
• 300 M Row

Stretch

Workout #3

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• 5 Rounds w/ 1 min rest
• 400 M Run and with remaining time do as many of each as possible
• Burpees
• Air Squats
• Push Ups
• Pull Ups
• Sit Ups

Stretch

Workout #4

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• Deadlift 5 x 5 @ 75% of 1RM

10-9-8-7-6-5-4-3-2-1

• Row Cal
• Wall Balls @ 20#

Stretch

Workout #5

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• 10 Min EMOM
• 3 Burpees
• 2 Pull Ups

5 X 4 Min Rounds

• 400 M Run Buy In
• 5 Pull Ups
• 5 Push Ups

Stretch

Workout #6

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• Once For Time
• 100 Walking Lunges
• 80 Air Squats
• 60 Leg Raises
• 40 Push Ups
• 20 Wall Balls 20#

Stretch

Workout #1

Warm Up:

• Mobility Passes and KB work (Swings/DL's/C&J/Goblet Squats)

Work:

• Bench Press; 5 sets of 3 reps @ 80% of 1RM; rest 2 min between sets
• Bent Over Barbell Rows; 5 x 3 @ 85% of 1RM (estimate if you do not know/Keep back straight and about 45 degrees bent from straight-up vertical position) same rest sequence as above
• Rest 5 min
• Arm Sequence. Do your usual arm sequence, just switch up order of movements and rep schemes. If you usually do 3 sets of 10-12 reps, switch it up today and do 6 sets of 5 reps at a slightly heavier weight. (maybe 5-10% increase)
• Rest 5 Minutes
• 15 minutes on Elliptical/Stationary Bike/Treadmill @ a conversation pace. Don't stop for the entire 15 minutes

Stretch

Workout #2

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
• Deadlifts 5 x 6 @ 75% at a weight that keeps your back in proper alignment. 2 min rest between sets
• Strict Shoulder Press 5 x 6 @ 75% same rules and rest as above
• Rest 5 Minutes
• 75 Air Squats for time

Stretch

Workout #3

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• 20 Min AMRAP (As Many Rounds As Possible)
• 10 Push Ups
• 20 Sit Ups
• 30 Jumping Jacks

Stretch

Workout #4

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• SWITCH EQUIPMENT EACH NEW 15 MINUTE SEQUENCE
• 15 Minutes straight on either, recumbent bike, elliptical, treadmill or walking outside. Go at a pace where you can maintain the breathing for 15 minutes.
• 5 Minute Rest
• 15 Minutes straight on either, recumbent bike, elliptical, treadmill or walking outside. Go at a pace where you can maintain the breathing for 15 minutes.
• 5 Min Rest
• 15 Minutes straight on either, recumbent bike, elliptical, treadmill or walking outside. Go at a pace where you can maintain the breathing for 15 minutes.

Stretch

Workout #5

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• 4 X 5 Minute AMRAP Sequences (Go as hard and fast as possible for each sequence)
• 1st) 5 Min Sequence - Pull Ups
• Rest 2 Minutes
• 2nd) Sit Ups
• Rest 2 Minutes
• 3rd) Air Squats
• Rest 2 Minutes
• 4th) Push Ups

Stretch

Workout #1

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• 24 Min EMOM 1-3, repeat
• 1-Bench Press @ 60% X 5
• 2-Pull Ups X 2
• 3-Box Jumps @ 20” X 10
• Rest 6 Minutes
• 3K Row For Time

Stretch

Workout #2

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• Once Thru For Time
• 100 Walking Lunges
• 90 Sit Ups
• 80 Air Squats
• 70 Bear Crawl
• 60 Ring Rows
• 50 KBS @ 44#
• 40 Push Ups
• 30 10 M Run
• 20 Burpees
• 10 Strict Pull Ups

Stretch

Workout #3

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• 5 Rounds
• Deadlifts (5-4-3-2-2)
• :30 Ring Hold

18-15-12-9-6-3

• Cal Row
• KB Swings 35#

Stretch

Workout #4

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• 5 X 5 Min Rounds, each round starts with 500 M Row, then Max Effort Reps at each station
• R1-Power Clean 95#
• R2-Hang Power Snatch 95#
• R3-Pull Ups
• R4-Push Press 95#
• R5-Burpees

Stretch

Workout #5

Warm Up:

• Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

• 20 Min EMOM Alternating
• 3 x Bench Press @ 70% 1RM
• 2 x Strict Pull Up
• 250 M Sprint Row X 5 w/ 2 Minute rest

Stretch

Workout #1

Warm Up:

• Mobility Passes and KB work (5 X 5 Swings/DL's/C&J/Goblet Squats)

Work:

• 4 Rounds for time;
• 400 m Run
• 10 Deadlifts @ 75% of 1RM
• 10 Pull Ups (if you can't do Pull Ups do Bent Over Rows @ 75% BW)
• 10 Bench Press @ 75% of 1RM

Auxiliary arm work. Bi's and Tri's. 2 exercises x 3 sets for each (10-12 rep range for each set/each movement)

Stretch www.mobilitywod.com for ideas

Workout #2

Warm Up:

• Mobility Passes and KB work (5 X 5 Swings/DL's/C&J/Goblet Squats)

Work:

• Back Squat 7 sets of 2 reps @ 90-95% of 1RM (3 min rest between sets)
• Rest 5 Minutes

6 Rounds (for time)

• 250 M Row
• 20 GHD Sit Ups

Stretch

Workout #3

Warm Up:

• Mobility Passes and KB work (5 X 5 Swings/DL's/C&J/Goblet Squats)

Work:

• 4 Rounds (for time)
• 400 M Run
• 500 M Row

Stretch

Workout #4

Warm Up:

• Mobility Passes and KB work (5 X 5 Swings/DL's/C&J/Goblet Squats)

Work:

• 10 Minute EMOM
• 4 Pull Ups
• 4 Sit Ups

10 Minute EMOM

• 5 Burpees

Stretch