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

Partner WOD – FOR TIME – everyone burpees together, split the rest of the work evenly.

10 Burpees (Together)
100 SA Kettlebell Swings 1r+1L=1 rep (53/35)
10 Burpees
80 Wall Balls (24/20)
10 Burpees
60 Wall Ball Shots
10 Burpees
80 Ball Slams
10 Burpees
100 HR Push Ups
10 Burpees

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 w/ press – 3×6

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

Dead Lift – 5×5 (Trap Bar or Barbell)

Forearm Plank SA Band Pulls – 3×8 each arm

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

Green Band Good Mornings – 3×10

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

100lb Shoulder Dumps – 10 total

Conditioning:

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

36m EMOM –

1 – 10 Cal Curve

2 – 12 G2OH

3 – 10 Cal Ski

4 – 10 Pull Ups

5 – 12 Cal Bike

6 – 15 Ab Mat Sit Ups

POST:

40 Pull Ups

(every time you break, 5 Sorinex roll outs)

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 TGU’s (1 per side)

4 C2B Pull Ups

6 Wall Ball Shots

8 Warrior Sit Ups

10 KBS – 55/35

12 Cal Ski/Row/Ride

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

3 Rounds For Time:

500m Row

21 Kettle Bell Swings

12 T2B

6 Burpees

POST:

100 Push Ups for Time

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Alternative Fight Gone Bad:

3 Rounds for Total Reps – each round is 5 minutes long

1m G2OH – 35/25

1m Palm Release Push Ups

1m Box Jumps (Step Ups)

1m Air Squats

1m Ski (cals)

1m REST

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

Strength –

SA KBS Snatch – 5×5 each arm

Wall Walks – 3×3

Dips – 3×12

Weighted Pull Ups (OR STRICT PULL UPS/banded pull ups) – 5 x 5 then 3×3

Barbell Shrugs – 3×6-8

Sorinex Cart Hamstring Tucks – 30 total

Arnold Press – 3×8

Face Pulls – 4×8

Conditioning:

1 Farmer’s Carry (short loop)

POST:

Balance and Mobility Work

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

E6MOM for 5 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

5 Goblet Squats

10 KBS

Post:

10m EMOM – 10 Pull Ups

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

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

PVC OHS

Handstand Hold

POST:

4m Ab Mat Challenge

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 Sorinex Cart Roll Out

ROW = 10 T2B

SKI = 20 Mountain Climbers (1-2-3=1 Count)

POST:

Tabata Ab Mat