Author: Zach Fletcher
5.25.2022
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 –
3 Rounds – not for time
12 Calorie Bike/Ski/Row
10 DBL Leg Lifts
10 Wall Ball Shots
STRENGTH:
Weighted Pull Ups – 5xME
Perfect push ups – 5×15
DB Load Blugarian Split Squat – 3×5 ea leg
Sorinex Cart Roll Outs – 3×10
DB load Single Leg RDL – 3×5 ea leg (keep it light – focus on balance)
Conditioning:
7m AMRAP
7 Burpees
7 Pull Ups
7 Warrior Sit Ups
POST:
Stretch
5.24.2022
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 – NOT FOR TIME!
3 Rounds – not for time –
10 Cal Bike
10 Box Step Ups
5 Inchworms w/ Push Up
STRENGTH:
Dead Lift– 2 – 3 × 4 warm up/build up
THEN 4×4 cross load
Bent Over Row – 3×6
Standing Press – 3×6
Sorinex Hamstring Curls – 3×10
Conditioning:
15m AMRAP
15 Cal Bike
12 T2B
15 Cal Row
12 Ab Mat Sit Ups
15 Cal Ski
12 Sit Up/Get Up (25/35)
POST:
Stretch
5.23.2022
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 –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
E3MOM – stop and perform:
BIKE = 12 Kettle Bell Swings
ROW = 5 Step Back Lunges (per leg)
SKI = 10 Squat Plate Press
POST:
Flutter Kick Tabata
5.20.2022
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 – NOT FOR TIME!
10m EMOM
Minute 1 – 10 Cal Ski/Row
Minute 2 – 10 Dbl Leg Lifts (use the rig for counter balance)
WOD:
20M AMRAP
5 Pull Ups
10 Push Ups
15 Cal Ski/Row/Ride
10 Sit Up Get Up (35/25)
5 Box Step Ups (each leg)
POST:
Stretch
5.19.2022
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 – NOT FOR TIME!
2-4-6-8-10
Deck Roll
Burpees
STRENGTH:
DB Bench press – 2- sets warm up/build up then 5×5 cross load
Strict/Weighted Pull Up – 3xME
Curl Press – 3×6-8
Sorinex Roll Outs – 3×10
GHD – 4×6
Conditioning:
12m AMRAP
12 Cal Bike
12 Box Step Overs
12 Cal Ski
12 Ab Mat Sit Ups
POST:
Stretch
5.18.2022
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 – NOT FOR TIME!
3 Rounds:
12 Cal Bike
8 Sit Up/Get Up
10 Push Ups
STRENGTH:
Land Mine Thruster – 3×5
Back Squat – 2 – 3 x 5 warm up/build up
THEN 5×5 cross load
Face Pulls – 4×10
Banded Pull Aparts – 4×10
Green Band Good Mornings – 3×8
Bulgarian Split Squat – 3×6 ea Leg
Conditioning:
21-15-9
Cal Ski
G2OH – 35/25
Box Step Overs
POST:
Stretch
5.17.2022
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:
3 Rounds
Bar GYM 