Author: Zach Fletcher
3.5.21
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:
10m of TGU’s – AMRAP
2m Rest
20m AMRAP
20 Box Step Overs
Farmer’s Carry – around the circle and back
3.4.21
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 Row Ladder – You Go/I Go:
150m
250m
350m
500m
750m
500m
350m
250m
150m
POST:
Tabata – Sit/Up Get Up & Flutter kicks holding plate (alternate)
3.3.2021
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 Thruster – 3 x 6-8 (slow and steady)
Land Mine Step Through Lunges – 3×5
Barbell Bench Press – 5×8-10
TRX Push Up + Tuck – 3×6
GHD – 3x 6-8
Strict Toes 2 Bar – 3 x 8 -10
Conditioning:
Easy Bike or Row for 10m
OR
Balance and Mobility Work
3.2.21
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:
3 Rounds –
15 Cal Bike
10 KBS
5 Pull Ups
Bar Complex – WHITE BOARD
WOD:
Body Weight GRACE – 30 C&J’s at body weight.
30m Time cap (can execute as an EMOM)
POST:
3x150m Ski Sprints – full recovery
3.1.21
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:
(1-3-5-7) 10 Back Squats (135/95)
(2-4-6) 10 Pull Ups + 10 Push Ups
2.26.21
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
20m AMRAP
2 Pull Ups
4 Burpees
6 Ball Slams
8 Push Ups
10 Ab Mat Sit Ups
*There will be extra time after we’re done for stretching, extra credit work, mobility work, etc.
Bar GYM 