Author: Zach Fletcher

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

5 Inchworm w/ Push Up

5 Spiderman Lunge w/ Twist (per side)

STRENGTH:

Weighted Pull Ups – 5xME

Sorinex Cart Roll Outs – 5×10

Arnold Press – 3×8

Sorinex Tuck+Pike – 3×6 (tuck+pike = 1)

Conditioning:

7m AMRAP

7 KBS

7 Burpees

7 T2B

POST:

Stretch

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

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

Banded Pull Apart – 4×10

Face Pulls – 4×10

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

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

DB Curls – 3×8

Sorinex Cart Roll Outs – 3×10

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

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 –

5-4-3-2-1

Pull Up

Push Up

Warrior Sit Up

Partner WOD – 20m AMRAP:

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sits

Bar Hang

Forearm Plank

Flutter Kicks

Bar Hold (45/35)

POST:

Stretch

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 Bike

3-way shoulder – 5 reps

5 OHS (PVC)

STRENGTH:

SNATCH BAR COMPLEX

2-Position Snatch – 8×2 (1 Deck + 1 Hang)

Snatch Grip Barbell Shrug – 3×8

OHS – 3×5

Conditioning:

10m AMRAP

25 Cal Curve Run

10 Air Squats

15 Ab Mat Sit Ups

POST:

Stretch

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 – 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

WOD:

30m Clock:

Row/Ski/Ride for DISTANCE

E3MOM – stop and perform:

BIKE = 10 PULL UPS

ROW = 7 BURPEES

SKI = 12 Step Overs

POST:

5m of fun – 100lb ball, burpees, box jump??

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 –

10 Cal Row

10 T2B

10 Sorinex Roll Outs

STRENGTH:

Strict Pull Ups – 5 x ME – add weight if desired. 

Perfect Push Ups – 10 x 10

Seated DB Shoulder Press – 5 x 8

SA KBS – 3 x 10 ea arm

Conditioning:

21-15-9

Cal Ski (or Row)

Ball Slams

DB G2OH (45/35/25)

POST:

Stretch

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:

10 Cal Bike

10 Pull Ups

10 Push Ups

10 Ab Mat Sit Ups

STRENGTH:

Clean BAR COMPLEX

2-Position Clean – 8×2 (1 Deck + 1 Hang)

Clean Grip Barbell Shrug – 3×8

Front Squat – 3×5

Conditioning:

12m EMOM

Min 1 – 25 Cal Curve Run

Min 2 – 15 Ball Slams

Min 3 – 15 Ab Mat Sit Ups

POST:

Stretch

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

HR Push Ups

Sorinex Cart Roll Out

Pull Ups

30m AMRAP:

Farmer’s Carry – short lap

25 Cal Ski/Bike/Row (60 Cal Curve)

20 Box Step Ups (total – 10 per leg)

15 Ab Mat Sit Ups

10 Ball Slams

5 Back Squats (135/5/95/65/45)

POST:

STRETCH