Author: Zach Fletcher
1.25
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 Row
1000m Ride
500m Ski
10 KBS
10 Push Ups
1.18 – 1.22
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:
E6MOM for 6 Rounds
1K bike
500m Row or Ski
10 KBS
5 Goblet Squats
WORKOUT 2:
Land Mine Thruster – 3×8
Sorinex Hamstring Tucks – 3×8
GHD – 3×6-8
Hang Power Clean – 5×5
Barbell RDL – 3×6
Body Rows – 3×10-12
Sorinex Roll Outs – 3×10-12
THEN –
Partner Curve – 400cals – alternate every 20-25
WORKOUT 3:
10 Rounds for Time – 30m Time Cap
10 Burpees
10 Ab Mat Sit Ups
10 Box Step Overs
10 Air Squats
POST:
Tabata Flutter Kicks
WORKOUT 4:
40m EMOM –
1 – 15 Cal Curve
2 – 12 G2OH
3 – 10 Cal Ski
4 – 10 Burpees
5 – 12 Cal Bike
6 – 15 KBS
7 – 15 Ab Mat Sit Ups
8 – 10 Pull Ups
Partner WOD –
Partner A rides/rows/skis – Partner B chips – rotate every 20 calories until all the work is done.
Partner A – 20 cal Concept 2 (Ride/Ski/Row)
Partner B – Chip through the following:
100 KBS
100 Wall Ball Shots
100 G2OH (35/25)
100 Step Overs
100 Sit Up Get Up
100 T2B
1.11 – 1.15
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:
E3MOM for 10 Rounds
25 Cal Curve Run (Sub 20 Cal Ski – rotate if necessary)
10 Wall Ball Shots
5 Deck Rolls
WORKOUT 2:
Land Mine Hip to Hip – 3×12
Sorinex Hamstring Tucks – 3×8
GHD – 3×6-8
Face Pulls – 3×10
Goblet Squat – 3×10
Body Rows – 3×10
Sorinex Roll Outs – 3×10
THEN –
Partner Curve – 400cals – alternate every 20-25
WORKOUT 3:
Workout 3 –
Rowing Helen
3 Rounds For Time:
500m Row
21 KBS
12 Pull Ups
Rest 3-5m Then:
2K Ski for Time – full recovery
1K ski for Time – full recovery
500m ski for Time – full recovery
WORKOUT 4:
Workout 4 –
3 Rounds – Warm Up Tempo
15 Cal Ski
10 SA KBS (5 per arm)
5 Windmills per side (LIGHT)
STRENGTH:
RDL – 3×5 (Barbell Load)
Power Snatch – 3×3
Snatch Balance – 3×3
Bulgarian Split Squat – 3×6 ea leg
Sup Grip Bent Over Row – 3×8
Conditioning:
5 x 30 cal Curve Sprints
WORKOUT 5:
10m of TGU’s – AMRAP
2m Rest
10m of Box Step Overs – AMRAP
2m Rest
10m DB Redundant Farmer’s Carry
1.4 – 1.8
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:
E3MOM for 10 Rounds
10 Squat w/ Plate Press – 35/25
10 T2B
10 G2OH – 35/25
10 HR Push Ups
10 Sit Up Get Ups – 35/25
WORKOUT 2:
Land Mine Thrusters – 3×6
Sorinex Hamstring Tucks – 3×8
GHD – 3×6
Dead Lift – 6-6-5-5-5-4-3
Body Rows – 3×10
THEN –
Partner Curve – 12m Run For Cals – alternate every 20 cals
WORKOUT 3:
Partner WOD –
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
Bar Hang
Bar Hold (65/45)
Step Back Lunges
Sorinex Knee Tucks
REPEAT – 2x through
WORKOUT 4:
Chipper Up and Down –
10 Cal Ski
20T2B
30 Push Ups
40 Ab Mat Sit Ups
50 Ball Slams
40 KBS
30 Double Leg Lifts
20 Cal Bike
10 C2B Pull Ups
POST:
4 x 150m Ski Sprints
WORKOUT 5:
Tabata 8-ways – finish one full 8-round tabata (4 minutes) at each ‘station’ before moving on:
1 – Ball Slams
2 – Pull Ups
3 – Push Ups
4 – Dbl Unders
5 – Sit Up Get Ups
6 – Squat Plate Press
7 – Burpees
8 – Curve Run
New Year’s Day
1.1.2021
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
WORKOUT:
2021m Buy in – Row or Ski
3 Rounds of:
20 Wall Ball Shots
21 KBS
2 Rounds of:
20 Box Step Ups
21 G2OH (35/25)
1 Rounds of:
20 Pull Ups
21 Burpees
POST:
FLUTTER KICK TABATA
12.28-12.31
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 –
0m EMOM –
0 – 9 –
12 Cal Bike
15 KBS
10 – 19 –
12 Cal Ski
10 Box Jumps
20-29 –
15 Cal Curve
15 Ball Slams
30-39 –
12 Cal Row
10 Goblet Thrusters
Workout 2 –
3 Rounds for WARM UP:
15 Cal Curve
10 Banded PVC OH Squats
10 Good Mornings – PVC Load
Box Squat – 5-5-5-5-3-3
OHS – 3×3
Body Row – 3×10
Dips – 3×8
Sorinex Hamstring Tucks – 3×10
GHD – 3×8
Conditioning:
12m ROW/SKI/RIDE for total distance
WORKOUT 3:
Partner Up. Finish all of one before moving on.
Curve Run – 300 Total Cals
T2B – 100 Total
Row – 200 Total Cals
Ball Slams – 200 Total
Ski Erg – 150 Total Cals
Workout 4:
3 Rounds – warm up tempo
Walk/Run 20 Cals on Curve
5 Windmills (per side)
10 Wall Ball Shots
E5MOM for 3 Rounds:
1,750m Bike
10 Back Sqauts
E5MOM for 3 Rounds:
750m Row
10 Med Ball Burpee/Wall Ball
Twelve Days of Christmas!
Just like the song – start with 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.
1 – Bar Muscle Up (SUB C2B Pull Up)
2 – TGU’s (1 per side)
3 – Sorinex Roll Outs
4 – Deck Rolls
5 – Wall Ball Shots
6 – Standing Press – (75/55)
7 – Box Step Overs
8 – OHS – (75/55)
9 – T2B
10 – Cal Ski
11 – SA KB Snatches – 11 per side!
12 – Burpees
12.21-12.23
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 A rides/rows/skis – Partner B chips – rotate every 20 calories until all the work is done.
Partner A – 20 cal Concept 2 (Ride/Ski/Row)
Partner B – Chip through the following:
200 KBS
100 G2OH – 35/25
100 Standing Press – 45/35
100 Box Jumps/Step Ups
100 Sit Up Get Ups – 35/25
100 Double Leg Lifts
Workout 2:
3 Rounds – warm up tempo
12 cal SKI
10 T2B
2 TGU’s per side – light KB
STRENGTH:
Bar Complex:
RDL – High Pull – Pocket – Push Press – Good Morning
Bar GYM 