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

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

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

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

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 – NOT FOR TIME!

5-4-3-2-1

Pull Up

Push Up

AB Mat Sit Up

STRENGTH:

Weighted or Strict Pull Ups – 5xME

Weighted or Strict Dips – 5×10

Sorinex Hamstring Curl – 3×10

Conditioning:

1 x 500m Ski

3 x 250m Ski

5 x 150m Ski

Allow recovery in between efforts. RPE 7-8 on the efforts

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

FOR TIME:

500m ROW

40 KBS

40 Wall Ball Shots

40 Box Step Overs

40 Ball Slams

40 Pull Ups

500 Ski

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

Pull Ups

Push Ups

Sorinex Roll Outs

STRENGTH:

2-Position Clean – 8×2

Supinated Grip Bent Over Row – 3×8

Banded Pull Aparts – 4×10

Face Pulls – 4×10

Conditioning:

5m AMRAP

5 KB Snatches (per arm)

5 Goblet Squats

5 Burpees

*catch your breath – then*

2K Row Or Ski

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!

5 Rounds – not for time –

20 Double Unders

10 Air Squats

STRENGTH:

Front Squat

– 3×4 warm up/build up 

THEN 4×4 cross load

Dips – 3×10-12

Conditioning:

15m AMRAP

15 Cal Bike

12 Box Step Overs

15 Cal Row

12 Warrior Sit Ups

15 Cal Ski

12 Body Rows

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!

10m EMOM

Minute 1 – 20 Cal Curve Run (Sub 10 Cal Bike)

Minute 2 – 8 G2OH (35/25)

20M AMRAP

5 Pull Ups

10 Push Ups

15 Cal Ski/Row/Ride

10 Sit Up Get Up (35/25)

POST:

Stretch