Author: Zach Fletcher

6.1 & 6.2

15m Self Guided Warm Up

PVC/Foam Roll

500m Row/Ski

1000m Bike

400m Run

21-15-9 – KBS/Ab Mat

Monster Walk

Knee/Ankle/Hip/Shoulder Mobility

WORKOUT 1:

Box Squat – 5-5-5-3-3-3

Body Row – 3×10

Green Banded Good Morning – 3×10

Conditioning – 2K Ski or 5k Bike – E2MOM 5 Burpees

Workout 2:

35m EMOM – Hold the plate during rest within the work – set it down during the rest cycle.

1 – 10 G2OH (35/25)

2 – 10 Plate Squat Press

3 – 10 OHS w/ Plate

4 –  Wall Sit w/ Plate on lap

5 – REST

5.28 & 5.29

+/- 15m for Warm Up:

PVC/Foam Roll

Monster Walk w/ Air Squats

Hip/Knee/Ankle/Shoulder Mobility

500m Row/Ski

1000m Bike

2 minute Curve Run/400m Jog

Workout 1:

Hang Power Snatch – 5×2

OHS – 5-5-3-3-3

Supinated Grip Bent Over Row – 3×8

Conditioning – 10m Ride or Ski

Workout 2:

10 Rounds – 

200m Run

10 Sorinex Roll Outs

10 Step Back Lunges (5 per leg)

10 DB Shoulder press (both arms at the same time) – keep it light!!!

 

5.26 & 5.27

+/- 15m for Warm Up:

PVC/Foam Roll

Monster Walk w/ Air Squats

Hip/Knee/Ankle/Shoulder Mobility

500m Row/Ski

1000m Bike

2m Curve Run/400m Jog

Workout 1:

Dead Lift –

5×3 – add weight each set

3×10 Plate Press Squat (35/25)

3×10 Renegade Row (ea side)

Conditioning – 10m Bike or Ski

Workout 2:

35m Row For Distance

E3MOM:

21- Ab Mat

15 – KBS

9 – Dbl Leg Lifts

 

 

5.21 & 5.22

Take 15m to PVC/Roll and get your body warmed up. 7:15 the workout(s) start.

PVC/Foam Roll

Self Guided Warm Up IDEAS :

400m Run/500m Row/500m Ski/1000m Bike

21-15-9 of KBS/Ab Mat

4-Way Monster Walk w/ Air Squats

Ankle/Hip/Knee/Shoulder Mobility

 

Workout 1:

2-Position Clean – 8×2 (Deck Clean + Hang Clean = 1 rep)*

*add weight each set, keep it light and manageable, focus on technique

Clean Pulls – 3×3

Sup. Grip Bent over row – 3×8*

Green Band Good Mornings – 3×10*

*superset these

Conditioning:

10m Bike Ride or Ski Erg

Workout 2:

10 Rounds For Time:

200m Run

21 KBS

15 Air Squats

5 Deck Rolls

 

5.19.20

WEDNESDAYS!

For the next couple of weeks our Wednesday workout will be the below.  Everyone will choose one workout each week.

WARM UP:

400m Run

7m Running Clock for:

4-way banded walk

Ankle/Knee/Hip/Shoulder Mobility – self guided

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

5.18.2020 (+)

And we’re back!  Sort of…

Given the circumstances, I am going to experiment with a couple of formats.  The first one is I’m going to post two workouts at a time.  We’ll split the group and half will do one workout on Monday, and the second workout on Tuesday – the other half of the group will work opposite.  Also – I will post some warm up ideas to be done at your own pace/structure.

Warm Up:

PVC/Foam Roll

4-way monster walk w/ air squats

Knee Flexion on the wall

Elevated pigeon (grounded pigeon also works)

21-15-9 Push Up/Ab Mat

400m Run

500m Row (for those rowing that day)

21-15-9 Air Squat/Flutter Kicks (1-2-3=1 count)

Workout 1:

Back Squats – Sub Box Squats if preferred

8-8-6-6-4-4 – keep it light and manageable, this is our first day back.

Body Rows – 3×10

Sit Up/Get Up – 3×10

Conditioning – 1m Run or 5000m Bike

Workout 2:

32m EMOM

25 Double unders

10 KB Snatches (5 per side)

10 Burpees

15 KBS

 

3.23.2020

PVC/Foam Roll

2m Jump Rope – singles or doubles

2+10, 4+8, … 8+4, 10+2 of:

Burpees

OHS (45/35)

Mobility – 

Knee Flexion – 90s per leg

Elevated pigeon – 90s per leg

Slam Ball/Barbell Shoulder mobility – 90s total

30m EMOM:

1 – 10 Cal Ski

2 – 10 Sit/Up Get up

3 – 10 Cal Row

4 – 5 Man Makers (35/25)

5 – 10 Cal Bike

6 – 10 T2B

3.18.20

PVC/Foam Roll

Dynamic Warm Up

Inchworm – Bear Crawl – Spidey Lunge – Reverse Bear Crawl

5 Rounds:

25 Cal Bike

15 KBS

10 Ab Mat Sit Ups

5 Pull Ups

WOD:

For Time:

21 – Ball Slams

21 – T2B

18 – Ball Slams

18 -T2B

15 – Ball Slams

15 – T2B

12 – Ball Slams

12 – T2B

POST:

Stretch