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

Warm Up WOD:

10+2, 8+4, 6+6, 4+8, 2+10

Cal Ski

Deck Roll

WOD:

21-15-9

Cal Curve

OHS (95/65)

T2B

POST:

25 Sorinex Roll Outs

25 Sorinex Pike

25 Sorinex Hamstring Tucks

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 6-8 (slow and steady)

Land Mine Step Back Lunge w/ press – 3×3 ea side

KBS – 3×15

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

Front Squat – 5×5 (cross load or increase – your preference)

Sorinex Cart Roll Out – 50 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

E6MOM for 7 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

10 Sit Up Get Ups

10 Push 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

Workout 1:

30m Row for Distance –

E3MOM perform 7 burpees

Workout 2:

EMOM for 10m – 10 Pull Ups

EMOM for 10m – 10 Push Ups

EMOM for 10m – 10 Box Step Overs

*INCREASE OR DECREASE REPS AS DESIRED – MAINTAIN CONSISTENCY!

POST:

6-45-90

WORKOUT 3:

40M EMOM – 

15 Cal Curve Run

10 HR push ups

12 Ball Slams

10/12 Cal Ski

15 Air Squats

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 SA Press – 3×6 ea side

DB Sing Leg RDL – 3×6 ea side (hold a DB in each hand)

Sorinex Hamstring Tucks – 3×10-12

Barbell RDL – 5×5

Clean Pulls (from the deck) – 5×5

Standing Press (barbell) – 4×5

Renegade Row – 3×8 ea side

Conditioning – Pick one:

Partner Curve – 400 Cals

Partner Ski – 280 Cals

Partner Row – 280 Cals

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

E6MOM for 6 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

(1-3-5) 10 DB Thrusters (45/25)

(2-4-6) 10 Pull Ups + 10 Push 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

Buy In:

500m Row

Then – 5 Rounds of:

10 Box Step Overs

10 Pull Up + TTB (1 Pull Up/1 TTB = 1 rep)

10 G2OH 35/25

20 Ab Mat Sit Ups

Cash Out:

500m 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

Partner Chipper – share the work how you want…every 5MOM both partners run 200m

200 KBS

150 Ball Slams

125 G2OH

100 Push Ups

75 Box Step Ups

50 Wall Ball Shots

25 Burpees

-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

3 Rounds:

15 Cal Bike

10 KBS

10 Windmills – 5 per side

20m AMRAP

2 Wall Ball Shots

2 Push Ups

2 Pull Ups

2 Ab Mat Sit Ups

4 Wall Ball Shots

4 Push Ups

4 Pulls Ups

…keep adding 2 reps until time runs out

POST:

55s Wall Sit

55s Bar Hang

5s transition

10 total minutes

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

KBS – 3×12

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