Author: Zach Fletcher
8.10-8.14
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 –
Box Squats – 8 – 5 – 5 – 3 – 3
Overhead Squats – 3 x 6
Sorinex Hamstring Tucks – 3×8-10
Sorinex Hamstring Pikes – 3×8-10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
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 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
– or –
30m Ski for Distance*
*E3MOM perform 12 Box Step Overs
Workout 4 –
5 Rounds –
200m Farmer’s Carry
21 Cal Bike
15 HR Push Ups
9 Sorinex Roll Outs
– then –
Sled Drive – 3 way for 9m
Workout 5 –
2 Position Clean – Deck and Hang – 8 sets
Clean Pulls – 3×3
Shoulder Press – 3×8
Renegade Row w/ Push Up – 3×5 each arm
CONDITIONING:
5 Rounds of:
250m Ski
12 T2B
12 Ab Mat Sit Ups
8.3 – 8.7
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 –
Dead Lift – 5 – 5 – 5 – 5 – 3 – 3
Body Rows – 3 x 10-12
Sorinex Tuck + Pike – 3 x 8-10
Green Band Good Mornings – 3×10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
40m EMOM –
1 – 15 Cal Curve
2 – 12 Ball Slams
3 – 10 Cal Ski
4 – 12 box step overs
5 – 12 Cal Bike
6 – 7 SA KB Snatches (per arm)
7 – 15 Ab Mat Sit Ups
8 – 10 Goblet Squats
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
– or –
30m Ski for Distance*
*E3MOM perform 12 Box Step Overs
Workout 4 –
5 Rounds –
500m Row
21 T2B
15 HR Push Ups
9 Deck Rolls
– then –
Farmers Carry – 400m total
Workout 5 –
Bulgarian Split Squat – 3 x 8 each leg (DB Load)
Front Squat – 3 x 5
Green Band Good Morning – 2 x 10 (do in between FS sets)
CONDITIONING:
3 Rounds of:
400m Run
12 T2B
12 Push Ups
7.27 – 7.31
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 –
Box Squat – 5 – 5 – 5 – 3 – 3 – 3
OHS – 3 x 6
Sorinex Roll Out – 3 x 8-10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
35m AMRAP:
25 Cal Bike Ride
15 Ball Slams
10 Double Leg Lifts
5 Pull Ups
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
– OR –
30m SKI for distance
*E3MOM perform 12 Box Step Overs
Workout 4 –
5 Rounds –
Sled Drive Down and Back
50 Double Unders
15 KBS
5 Burpees
– then –
Farmers Carry – 400m total
Workout 5 –
DB Bench Press – 3×8
DB Standing Shoulder Press – 3×8
DB Load RDL – both legs/both arms – 3×8
DB Hammer Curls – 3×10
CONDITIONING:
3 Rounds of:
25 Cal Curve Run
12 T2B
10 Plate Squat Press
8 G2OH
7.20 – 7.24
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 –
Dead Lift – 5 – 5 – 5 – 5 – 3 – 3
Body Rows – 3 x 10-12
Sorinex Tuck + Pike – 3 x 8-10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
40m EMOM –
1 – 15 Cal Curve
2 – 12 Ball Slams
3 – 10 Cal Ski
4 – 12 box step overs
5 – 12 Cal Bike
6 – 7 SA KB Snatches (per arm)
7 – 15 Ab Mat Sit Ups
8 – 10 Goblet Squats
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
Workout 4 –
5 Rounds –
400m Run
21 PVC OHS
15 HR Push Ups
9 Deck Rolls
– then –
Farmers Carry – 400m total
Workout 5 –
Bulgarian Split Squat – 3 x 8 each leg (DB Load)
Front Squat – 3 x 5
Green Band Good Morning – 2 x 10 (do in between FS sets)
CONDITIONING:
3 Rounds of:
400m Run
12 T2B
12 Push Ups
7.13 – 7.17
Working on a new format – I’m going to post 5 workouts for the week all at once. They’ll be loosely put in order but can be done in the order you prefer.
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 –
Box Squat – 5 – 5 – 5 – 5 – 3 – 3
Sup. Grip Bent Over Row – 3 x 8
Sorinex Hamstring Curls – 3 x 8-10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
30m EMOM –
1 – 15 Cal Curve
2 – 12 Ball Slams
3 – 10 Burpees
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
Workout 4 –
5 Rounds –
200m Run
5 DB Thrusters
10 Push ups on DB
10 Renegade Row (5 ea arm)
– then –
Farmers Carry – 400m total
Workout 5 –
DB Curls – 3 x 10
DB Bench Press – 3 x 10
DB Standing Strict Press – 3 x 10
DB RDL (both Legs both arms at once) – 3 x 10
Goblet Squats – 3 x 10
CONDITIONING:
5 x 150m Ski Sprints – full recovery between
7.9 & 7.10
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:
Superset 1 –
3×10 Step Back Lunges (10 each leg)
3×10 Body Rows
Superset 2 –
3×10 Plate Press Squat (35/25)
3×10 Dips
Superset 3 –
3×10 T-Pause Push Ups
3×10 DB Shoulder Press
Conditioning:
2K Row or Ski or 4K ride
WORKOUT 2:
36M EMOM
1 – 12 Cal Ski
2 – 15 KBS
3 – 12 Cal Bike Ride
4 – 7 SA KB Snatches (per arm)
5 – 15 Cal Curve Run
6 – 10 Goblet Squats
7.8.2020
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:
30m Row for distance –
E3MOM perform 7 burpees
WORKOUT 2:
30m Ride for Distance
E3MOM perform 12 pull ups
POST (for both workouts):
50 Floor Wipers (holding 115/135)
Bar GYM 