Author: Zach Fletcher

Warm Up:

PVC/Foam Roll

4-way banded walk w/ Air Squats

WOD:

E2MOM for 40 minutes – alternate between these movements:

1 – 10 back squats (135-205 / 105-155)

2 – 10 Burpees + 10 T2B

STRETCH

Warm Up:

PVC/Foam Roll

Ski 150m

10 push press (45/35)

10 Thrusters (45/35)

Ski 150m

10 Pull Ups

30 Red Band Pull Aparts

COMMUNAL SHOULDER MOBILITY WORK

Strength:

20m to find a Push Jerk DOUBLE (heavy DBL for the day)

WOD:

4 RFT:

Run 20 Calories

Ride 15 Calories

Ski 12 Calories

10 Wall Ball Shots

Warm Up:

PVC/Foam Roll

2 Rounds –

20 cal curve run

5 pull ups – 10 air squats – 2 wall walks

FIGHT GONE BAD!

1. Wall Ball Shots

2. Plate Ground 2 Overhead (35/25)

3. Box Jumps

4. Ski for Cals

5. KBS (75/53)

PVC/Foam Roll

10-8-6-4-2

Ball Slams

Push Ups

Air Squats

WOD:

For Time:

250m Row

500m Bike

500m Row

1000m Bike

1000m Row

1500m Bike

500m Row

1000m Bike

250m Row

500m Bike

POST:

3×10 Superset:

Body Row

Push Ups

Dips

PVC/Foam Roll

3 Rounds:

12 Cal bike

10 Banded Air Squats

2 Wall Walks

WOD:

5 Rounds For time:

5 Power Cleans (155/110)

10 Back Squats (155/110)

15 Pull Ups

20 Calorie Row

POST:

Tabata Flutter Kicks

Warm Up:

PVC/Foam Roll

21-15-9

Ab Mat Sit Up

Cal Ski Erg

5 Rounds – not for time, smooth and strong

10 Body Rows

10 T-Pause Push Ups

20 KBS

20 Ball Slams

POST:

5 total minutes of wall sits – rest as needed

Core:

Tabata Flutter Kicks

Warm Up:

PVC/Foam Roll

Row 150m

10 DB RDL (single leg, 5 each leg – 45/35)

10 DB Strict Press (both arms at once)

Row 150m

10 Push Ups on DB’s

10 DB Front Rack Front Squat

Strength:

20m to find a HEAVY DOUBLE on OHS

WOD:

3 RFT:

.10 Curve Run

15 OHS (PVC Load)

12 Push Ups

10 Ball Slams

PVC/Foam Roll

5 Rounds:

10 Cal Bike

8 Push Ups

6 Wall Ball Shots

4 Pull Ups

WOD:

15m AMRAP:

10 Ground 2 Overhead (DB Load – 45/30 is Rx – both hands)

10 T2B

5 Burpees

POST:

1500m Row – RPE at a 6. Not a sprint.

Warm Up:

PVC/Foam Roll

10-8-6-4-2

Push Up

Ring Row

WOD:

Partner Up, Pick Two:

5K Row

5K Ski

2 Mile Curve

Post:

5 Rounds:

10 Box Step Overs

10 Sorinex Knees to Elbows

Warm Up:

PVC

Foam Roll

3×10 – Cal Row/Banded Air Squats

Chipper:

100 Cal Curve Run

80 Ball Slams

60 Push Ups

40 t2B

20 Wall Ball Shots

10 C2B Pull Ups

5 Man Makers (55/35)

Post:

5 x 10

Sit Up Get Up (45/35)

Mountain Climber Toe Touch (R/L = 1)