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

WOD:

E6MOM for 6 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

10 KBS

10 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:

2-4-6-8-10

Pull Up

Push Up

Ab Mat Sit Up

Strength:

Land Mine Hip to Hip – 3×6 (3 per side)

GHD – 3×6

Dips – 3×10

Barbell RDL – 3×8

Plank SA Banded Pulls – 3×6 each arm (blue band)

Sit Up/Get Up – 4×10 (35/25)

Conditioning:

Partner Curve – 400 cals

Partner Ski, Bike or Row – 280 cals

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 Calorie Bike/Ski/Row

10 Box Step Overs

10 Wall Ball Shots

STRENGTH:

Weighted Pull Ups – 5xME

Ring or TRX push ups – 3×8

Lateral Lunges – 3×5 each way (barbell or PVC load)

Sorinex Cart Roll Outs – 3×10

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

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

Sorinex Cart Roll Out

Goblet Squat w/ pause

STRENGTH:

Back Squat – 3×5 then 3×3

Arnold Press – 3×10

Sorinex Hamstring Curl – 3×10

Conditioning:

1K Row

2K Bike

1K ski

RPE – 6/7

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:

10 Cal Bike

4 Spiderman Lunges – 2 per side (take some time)

5 Inchworms w/ Push Up

20M AMRAP

2 RING or Bar Muscle Ups (Sub 4 C2B pull ups)

4 Squat w/ Plate Press (45/35/25)

6 T2B

8 Burpees

10 Ab Mat Sit Ups

12 Cal Ski/Row/Ride

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 (45/35)

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

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 Ski

10 T2B

5 Sorinex Roll Outs

STRENGTH:

Strict Pull Ups – 5 x 10 (or Max Effort) – add weight if desired. 

Perfect Push Ups – 10 x 10

Strict Press – 5 x 8 (barbell load)

Renegade row – 3×8 each arm

Conditioning:

21-15-9

Cal Ski (or Row)

Ball Slams

DB C&J (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:

3 Rounds – not for time –

10 Cal Ski

10 Warrior Sit Ups

5 GHD

8 RDL (95/65)

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 Wall Ball Shots

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 –

10m EMOM

Min 1 – 10 Pull Ups

Min 2 – 10-12-15 Push Ups – pick a number you can sustain

Teams of 3 – 12m at each station – 30s to transition:

1A – Row/Ski 250/200m

1B – Hold Plank

1C Rest

2A – Run 25 Cals on Curve

2B – Ball Slams

2C – Rest

3A – Ride 15 Cals

3B – T2B 

3C – Rest