Author: Zach Fletcher

12.7 – 12.11

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 –

3 – 10m intervals

Interval 1:

Curve Run – 20 cal sprint/20 cal walk

Interval 2:

10 Ball Slams/Wall Sit – EMOM

Interval 3:

15 Cal Bike sprint (standing)/15 Cal Casual ride

Workout 2 –

3 Rounds – warm up tempo

12 cal Bike

10 KBS

5 Goblet Squats

Box Squat – 6-6-5-5-5-4

OHS – 3×3

Body Row – 3×10 w/ 1s pause at top

DB Bench Press – 3×6-8

THEN –

2k Row or Ski – 4k Bike

Workout 3 –

Rowing Helen

3 Rounds For Time:

500m Row

21 KBS

12 Pull Ups

Rest 3-5m Then:

CINDY – 20m EMOM

5 Pull Ups

10 Push Ups

15 Air Squats

Workout 4 –

3 Rounds – Warm Up Tempo

15 Cal Ski

10 SA KBS (5 per arm)

5 Windmills per side (LIGHT)

RDL – 3×5 (Barbell Load)

2-position Cleans (Deck & Hang) – x8

Bulgarian Split Squat – 3×6 ea leg

Sup Grip Bent Over Row – 3×8

Conditioning:

5 x 25 cal Curve Sprints

Workout 5 –

E5MOM for 6 Rounds:

6 TGU’s – 3 per side

10 burpees

12 T2B

20 Cal Bike/Row/Ski

POST –

50 Floor Wipers (L+R = 1)

11.30-12.4

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 –

Chipper Up and Down –

10 Cal Ski

20 T2B

30 Push Ups

40 Calorie Curve Run

50 Ab Mat Sit Ups

40 KBS

30 Pull Ups

20 Cal Bike

10 C2B Pull Ups

POST:

4 x 250m Bike Sprints

Workout 2 –

RDL – 2×6 barbell Load

Good Mornings – 2×6 Barbell Load

Dead Lift – 6×3 – add weight each set

Arnold Press – 3×6

THEN –

2k Row or Ski – 4k Bike

Workout 3 –

Pushing Annie

For Time:

50-40-30-20-10 of

Double Unders

Ab Mat Sit Ups

Push ups

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

Workout 5 –

E3MOM for 10 Rounds:

25 Calorie Row

10 G2OH (35/25)

10 Squat w/ Plate Press (35/25)

POST –

Flutter Kick Tabata

Ab Mat Tabata

Thanksgiving Day

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 – completing as many reps as you can while your partner finishes the assigned calories:

200 KBS

150 Push Ups

100 Pull Ups

50 Burpees

100 Step Overs

150 Step Back Lungs (ea leg counts)

200 Ab Mat Sit Ups

11.23-11.27

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 Wall Ball Shots

10 T2B

10 HR Push Ups

10 Ball Slams

10 Sit Up Get Ups

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

Conditioning:

12m ROW/SKI/RIDE for total distance

WORKOUT 3:

0m EMOM –

0 – 9 –

12 Cal Bike

15 KBS

10 – 19 –

12 Cal Ski

8 KB Snatches – per arm

20-29 –

15 Cal Curve

4 TGU’s – 2 per side (do 1 per side if time is tight – be safe!)

30-39 –

12 Cal Row

10 Goblet Squats

WORKOUT 4:

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

WORKOUT 5:

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:

200 KBS

100 Pull Ups

100 Push Ups

100 Step Overs

100 Ab Mat Sit Ups

100 Double Leg Lifts

11.16 – 11.20

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 Time Cap –

250 KBS

125 Warrior Sit Ups

50 Wall Ball Shots

25 T2B

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

3 Rounds for WARM UP:

15 Cal Bike

5 KB Snatches – per arm

5 Goblet Squats w/ 2s pause at the bottom

Dead Lift – 5-5-5-3-3-3

Front Squat – 3×3

Sup-Grip Bent Over Row – 3×8

Arnold Press – 3×8

Conditioning:

12m ROW/SKI/RIDE for total distance

Workout 3 –

Row For a personal Target!

*E3MOM perform 7 burpees

 – or –

Ride For a Personal Target!

*E3MOM perform 12 pull Ups

 – or –

Ski For Personal Target!

*E3MOM perform 12 Box Step Overs

*personal target is the nearest 500m to your previous 30m distance PR

Workout 4 –

8 Rounds for Time

15 Cal Farmer’s Carry on the Curve

150m Ski

12 T-pause push ups

10 Sit Up Get Ups (35/25)

5 Burpee Box Jumps

Workout 5 –

40m EMOM –

0 – 9 –

12 Cal Bike

10 G2OH

10 – 19 –

12 Cal Ski

10 Squat w/ Plate Press

20-29 –

15 Cal Curve

15 Ab Mat Sit Ups

30-39 –

12 Cal Row

10 Burpees

11.9-11.13

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 –

5 Rounds – NOT A SPRINT

20 Cal Bike

20 KBS

8 Turkish Get Ups (4 per side)

10 Goblet Squats

Post:

25 Sorinex Roll Outs

25 Sorinex Pikes

Workout 2 –

Land Mine Thrusters – 3×6

Sorinex Hamstring Tucks – 3×8

GHD – 3×6

Back Squat – 8-8-6-6-4-4

Body Rows – 3×10

THEN –

2k Row or Ski – 4k Bike

Workout 3 –

Row to a personal Target

E3MOM – 7 Burpees

Ski to a personal Target

E3MOM – 12 Box Step Overs

Ride to a Personal Target

E3MOM – 10 Pull Ups

Workout 4 –

Partner WOD –

Partner A – 20 Cal Bike/Ski/Row

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

Wall Sit

Bar Hang

G2OH (35/25)

Squat w/ Plate Press (35/25)

Sit Up Get Up (35/25)

Wall Sit

Workout 5 – Add 1 rep to what you did last week

EMOM for 10m – 1? Pull Ups
EMOM for 10m – 1? Push Ups
EMOM for 10m – 1? Wall Ball Shots

POST –

Flutter Kick Tabata

Sit Up/Get Up tabata

11.2 – 11.7

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 –

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 2 –

RDL – 2×6 barbell Load

Good Mornings – 2×6 Barbell Load

Deck Power Clean – 6×2 – add weight each set

Push Press – 3×6

THEN –

2k Row or Ski – 4k Bike

Workout 3 –

Row to a personal Target

E3MOM – 7 Burpees

Ski to a personal Target

E3MOM – 12 Box Step Overs

Ride to a Personal Target

E3MOM – 10 Pull Ups

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

Workout 5 –

EMOM for 10m – 10 Pull Ups
EMOM for 10m – 10 Push Ups
EMOM for 10m – 10 Wall Ball Shots

POST –

Flutter Kick Tabata

Sit Up/Get Up tabata

10.26-10.30

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 –

Break It Up However you Want –

200 Cal Bike

200 KBS

200 Box Step Overs

20 TGU’s – 10 per side

Workout 2 –

Land Mine Thrusters – 3×8 ea leg

Box Squat – 5×5

Body Row – 3×10

Green Band Good Mornings – 3×8

THEN –

Death By Wall Ball – start at 7

Workout 3 –

Row to a personal Target

E3MOM – 7 Burpees

Ski to a personal Target

E3MOM – 12 Box Step Overs

Ride to a Personal Target

E3MOM – 10 Pull Ups

Workout 4 –

Box Jumps/Step Ups & Pull Ups – up and down the ladder:

8+2 / 10+4 / 12+6 / 14+8 / 16+10 / 18+12 / 20+14

18 + 12 / 16+10 / 14+8 / 12+6 / 10+4 / 8+2

Every 90s for 6 rounds:

60s wall sit – 30s rest

Conditioning: 2K Ski, 2K Row or 4K bike

Workout 5 –

E3MOM for 15m

10 Back Squats (135/95)

10 Sit Up Get Ups

10 Push Ups

E3MOM for 15m

15 Cal Ski

7 Man Makers

10.19 – 10.23

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Workout 1 –

5 Rounds for Time

10 C2B Pull Ups

20 Push Ups

30 KBS

40 Ab Mat Sit Ups

*rest 2m between each round

Post:

25 Sorinex Roll Outs

Workout 2 –

RDL – 3×8 (barbell load)

Dead Lift – 3×5

Arnold Press – 3×8

Dips – 3×10

THEN –

10+1, 9+2 …. 2+9, 1+10 of:

Strict T2B

Deck Rolls

Workout 3 –

40m EMOM

1. SKI ERG – 12/10 Cals

2. 15 Ball Slams

3. ROW – 12/10 Cals

4. 10 Sit Up Get Ups (35/25)

5. BIKE – 12/10 Cals

6. 12 Wall Ball Shots

7. CURVE run – 15 cals

8. 10 Burpees

Workout 4 –

Partner WOD:

Partner A – Ride/Row or Ski While Partner B Works

Partner B – Go in order:

200m Farmer’s Carry

30 Box Step Overs

200m Farmer’s Carry

25 Ball Slams

200m Farmer’s Carry

40 Ab Mat Sit Ups

200m Farmer’s Carry

25 Wall Ball Shots

Workout 5 –

10 Rounds for Time

10 Burpees

10 Air Squats

10 Push Ups

10 Warrior Sit Ups

– post –

5m Wall Sits – 60s on 30s off.