Author: Zach Fletcher
5.11.2022
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
T2B
OHS – PVC Load
SPRINT DAY!
9 Total Sprints – full recovery!!
150m Row
150m Ski
250m Bike
20 Cal Curve Run
5.10.2022
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 –
10m EMOM
Min 1 – 10 Pull Ups
Min 2 – 10-12-15 Push Ups – pick a number you can sustain
STRENGTH:
Box Squat – 2 – 3 x5 warm up/build up
THEN 5×5 cross load
Dips – 3×10
WINDMILL – KB Load – 3×5 each way
Conditioning:
1 of each as fast as possible – allow recovery between efforts
100 Cal Bike
100 Cal Ski (or Row)
POST:
Stretch
5.9.2022
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
Barbell Curls – 3×8
Body Rows – 3×10
Conditioning:
15m AMRAP
15 Cal Bike
12 G2OH (35/25)
15 Cal Row
12 Push Ups
15 Cal Ski
12 Air Squats
POST:
Stretch
5.6.2022
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 Cal Ski
Banded Pull Aparts – 10 reps
5 OHS (PVC) w/ Monster Band around Knees
20m AMRAP:
Heavy Bag Carry – short lap
20 Cal Ski/Bike/Row (60 Cal Curve)
15 Ab Mat Sit Ups
10 Box Step Overs
5 Pull Ups
POST:
6-45-90
5.5.2022
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 Box Step Overs
10 Wall Ball Shots
STRENGTH:
Weighted Pull Ups – 5xME
Perfect push ups – 5×15
Lateral Lunges – 3×5 each way (barbell or PVC load)
Sorinex Cart Roll Outs – 3×10
Barbell RDL – 3×6
Conditioning:
7m AMRAP
7 Hang Power Cleans (95/65)
7 Push Press (95/65)
7 Burpees (over the bar if there’s room)
POST:
Stretch
5.4.2022
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
Pull Up
Push Up
Goblet Squat
STRENGTH:
Back Squat – 3×5 then 3×3
Curl Press – 3×10
Sorinex Hamstring Curl – 3×10
Conditioning:
1K Row
2K Bike
1K ski
RPE – 6/7
POST:
Stretch
5.3.2022
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 