Author: Zach Fletcher

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

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

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 Man Makers (45/25)

4 C2B Pull Ups

6 Wall Ball Shots

8 Warrior Sit Ups

10 KBS – 55/35

12 Cal Ski/Row/Ride

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

10-8-6-4-2

Lateral Lunge (45/35) – barbell on your back like a back squat (1R + 1L = 2 REPS)

Body Rows

Strength:

2-Position Snatch (Sub Clean) – 8×2

Supinated Grip Bent Over Row – 3×8

Conditioning:

1m Curve Run

or

3k Row or Ski

or

6k Bike

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

10m EMOM

5 Burpees + 5 Pull Ups

E6MOM for 5 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

5 Goblet Squats

10 KBS

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

Thrusters (45/35)

Pull Ups

STRENGTH:

OHS (sub front Squat) – 2×4 warm up/build up then 4×4 cross load

Conditioning:

15m AMRAP

15 Cal Bike

15 Ball Slams

15 Cal SKI

15 T2B

POST:

Stretch

OPEN GYM

I am traveling for the new year. Scroll the blog and find a workout, have some fun and mix it up. The group will have to discuss the NYE or NYD workout plan(s). Kym can write something diabolical!

Happy New Year!

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Buy In:

1000m Row

Then – 5 Rounds of:

10 Box Step Overs

10 Squat w/Plate Press

10 G2OH 35/25

15 Ab Mat Sit Ups

Cash Out:

1000m Ski

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 Thruster – 3 x 6 (slow and steady)

Barbell RDL – 3×8 (keep it light)

KBS – 3×15

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

2-Position Clean – 6×2

Arnold Press – 3×8

Supinated Grip Bent Over Row – 3×8

Sorinex Cart Roll Out – 30 total

Conditioning:

Easy Bike or Row for 10m

OR

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

WOD:

30m Clock:

Row/Ski/Ride for DISTANCE

E3MOM – stop and perform:

BIKE = 10 PULL UPS

ROW = 7 BURPEES

SKI = 12 Box Step Overs

POST:

Ab Mat Tabata