Author: Zach Fletcher

11.23.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Strength:

Land Mine Step Back Lunge/SA Press – 3×5 each arm

DB Single Leg RDL – both hands hold a DB – 3×5 each leg

Dead Lift – 5×5 (Trap Bar or Barbell)

3-Way Shoulder – 3×8 (up+down = 1)

Banded Pull Aparts – 4×10 (alternate supinated and pronated grip)

Box Squat – 5×5 (cross load w/ 1-2 set warm up)

Turkish Get Ups – 20 Total Get Ups – done as you see fit

Conditioning:

Mix in 2x – 25 cal Ride/Row/Ski or 400m Run

11.16.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Strength – BODY WEIGHT

Green Band Resistance Push Ups – 5 x ME

Wall Walks – 3×3

Weighted Dips – 3×6

Weighted Pull Ups – 5 x 5

Step Back Lunges – 100 total (mix these in how you like – 50 per leg)

Sorinex Cart Hamstring Tucks – 30 total

Sorinex Cart Roll Out – 30 total

Conditioning:

2 x – 25 cal BIKE/SKI/ROW or 400m Run

POST:

Balance and Mobility Work

11.15.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Partner Up:

400 KBS TOTAL – split up the work equally

300 Ab Mats – split up the work

FARMER’S Carry – both partners together – short lap.

200 Ball Slams TOTAL

100 Wall Ball Shots TOTAL

FARMER’S Carry – both partners together – short lap.

50 Pull Ups TOTAL

20 Burpees

POST:

Stretch

11.10.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

SPRINT WORK:

E3MOM for 36 minutes:

ODD ROUNDS –

ROW or SKI 150m

BIKE 250m

EVEN ROUNDS:

Progress Through:

  1. 30s Wall Ball Shots
  2. 30s Standing Press (45/35)
  3. 30s KBS (Heavy or Full Swing)
  4. 30s Max Pull Ups
  5. 30s Max Push Ups
  6. 30s Max Burpees

11.9.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Land Mine Thruster – 3×5

GHD – 3×6

SA KB Snatch – 3×6-8 each side

Windmill – 3×5 ea side (light!!!)

Box Squat – 5×5/3×3

Wall Walks – 3×3 (mix these in as you work through the rest)

Sorinex Knee Tucks + Push Up – 3×8

Sorinex Leg Curls – 3×10

Conditioning:

During the Workout – 2x:

400m Run or 25 Cal Ski/Row/Bike