Author: Zach Fletcher

8.26.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

4×10 Reps of each:

Green Band Good Mornings

Plank Pulls w/ Bands – on the rig (5 each arm)

Face Pulls

Mix in assisted spiderman banded stretch between each round

STRENGTH (also read CONDITIONING):

Seated DB Shoulder Press – 3×6

Dips – 3×10

GHD – 3x 6-8

TTB – 4×10-12 (strict)

Sorinex Push Up/Pike – 5 x 5 slow and deliberate

Flying Squirrel – 5×2 (up and down 2x) – sub strict pull ups

Conditioning:
AT ANY POINT DURING THE LFITING:
RUN 400m 2x or…
Bike 25 Cals 2x or…
Ski 25 Cals 2x or…
Farmer’s Carry around the circle 2x

8.25.2021

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

8.24.2021

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 (ALSO READ CONDITIONING COMPONENT)

Land Mine Thruster – 3 x 6-8 (slow and steady)

Bulgarian Split Squat – 3×5 ea leg

KBS – 3×15

Goblet Squat – 3×5 w/ 1s pause in the hole

RDL Balance 3-way foot tap (w/ band) – 3x around ea leg

OHS – 5×3 (PVC/45/65/95) – focus on full range of motion!

Sorinex Cart Roll Out – 50 total

Conditioning:

AT ANY POINT DURING THE LFITING:

RUN 400m 2x or…

Bike 25 Cals 2x or…

Ski 25 Cals 2x or…

Farmer’s Carry around the circle 2x

POST:

Balance and Mobility Work

8.20.2021

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 WOD – 30m AMRAP

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sit

Bar Hang

Forearm Plank

Step Back Lunges (alternate legs)

Sorinex Cart Roll Out

Goblet Squats

8.19.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

4×10 Reps of each:

Green Band Good Mornings

Banded pull aparts (alternate grip)

3-way shoulder

Mix in assisted spiderman banded stretch between each round

STRENGTH:

DB Bench Press – 3×8

Dips – 3×10

Arnold Press – 3×6

Strict Pull Ups – 3×ME

POST:

5 x 250m ski/row at a 6 effort.

8.18.2021

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

Sprint Work – Max Effort & Full Recovery

25 Cal Curve Run

150m Ski

150m Row

250m Bike

We’ll all 3 efforts on 3 machines. MAXIMUM Effort – allow full recovery. You Choose which machines.

8.17.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Land Mine Hip to Hip – 3×5 each way

GHD – 3×6

Body Row – 3×10 w/ 1s pause

Windmill – 3×5 ea side (light!!!)

Box Squat – 5×5/3×3

Banded Face Pulls & Pull Aparts – 3×10-12 each

Conditioning:

Partner Up:

400 Cal Curve Run

280 Cal Ski or Row

8.16.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

WOD:

30m Clock:

Row/Ski/Ride for DISTANCE

E3MOM – stop and perform:

BIKE = 10 PULL UPS

ROW = 7 BURPEES

SKI = 12 Step Overs

POST:

Flutter Kick Tabata