Author: Zach Fletcher
1.19.2022
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 – 10m EMOM
Min 1 – 10 Body Rows
Min 2 – 10 Push Press (45/35)
WOD – 3 Rounds For Time:
500m Row
21 Kettle Bell Swings
12 T2B
6 Burpees
POST:
100 Push Ups for Time
1.18.2022
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!
2-4-6-8-10
T2B
OHS – PVC Load
STRENGTH:
Bench press – 2×4 warm up/build up then 4×4 cross load
Strict Pull Up – 3xME
Conditioning:
15m AMRAP
15 Cal Bike
12 Box Step Overs
15 Cal Ski
12 Warrior Sit Ups
POST:
Stretch
1.17.2021
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:
20 Cal Bike
10 Pull Ups
10 Push Ups
10 Ab Mat Sit Ups
STRENGTH:
SNATCH BAR COMPLEX
2-Position Snatch – 8×2 (1 Deck + 1 Hang)
Snatch Grip Barbell Shrug – 3×8
Conditioning:
15m AMRAP
25 Cal Curve Run
SA KB Swings – 20 per Arm – alternate every 5
10 Sorinex Roll Outs
15 Ab Mat Sit Ups
POST:
Stretch
1.14.2022
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
10m EMOM
Minute 1: 10 Pull Ups
Minute 2: 10 Step Back Lunges (per leg)
Partner WOD – 25m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sits
Bar Hang
Forearm Plank
Hollow Holds
Handstand Hold
1.13.2021
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
10M EMOM
Min 1 – 10 HR Push Ups
Min 2 – 10 Body Rows
Back Squat – 8-8-6-6-4-4
Conditioning:
5 x 500m Ski or Row
or
5 x 1000m Bike
1.12.2022
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 Sorinex Cart Roll Out
ROW = 10 T2B
SKI = 10 Sit Up Get Up
POST:
Tabata Ab Mat
1.11.2022
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 –
7m AMRAP
10 Cal Bike/Ski/Row
2 Wall Walks
5 PVC OHS
STRENGTH:
Weighted or Strict Pull Ups – 5xME
Weighted or Strict Dips – 5×10
Conditioning:
Partner Up – You Go I Go – 15 minutes
8 Cal Row
8 HR Push Ups
8 Cal Ski
8 Wall Ball Shots
POST:
Stretch
1.10.2022
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!
10-8-6-4-2
T2B
Wall Ball Shots
STRENGTH:
Dead Lift– 2×4 warm up/build up then 4×4 cross load
Conditioning:
15m AMRAP
15 Cal Bike
12 Box Step Overs
15 Cal SKI
15 Ab Mat Sit Ups
POST:
Stretch
Bar GYM 