Author: Zach Fletcher

Warm Up:

PVC

Foam Roll

3 Rounds –

15 Cal Bike

10 Banded Air Squats

10 Push Ups

Strength –

Back Squat – 20m to find a heavy double for the day

WOD:

21-15-9 of each, in order:

21 Cal Curve Run

21 T2B

21 KBS

21 Sorinex Roll Outs

15 Cal Curve Run

15 T2B

15 KBS

15 Sorinex Roll Outs

9 Cal Curve Run

9 T2B

9 KBS

9 Sorinex Roll Outs

Warm Up:

PVC

Foam Roll

10-8-6-4-2

Kettle Bell windmill

Banded pull aparts

Partner Up!

Pick Two – alternate whenever you and your partner determine.

5K Row

5K Ski

10K Bike

2 Mile Curve Run

when you and your partner finish, both complete:

5 Rounds:

10 Box Step Overs

20 Ab Mat Sit Ups

Warm Up:

PVC

Foam Roll

3-5 minutes to get ready, warm up on your own, etc.

For Time:

24 Cal Row

24 Box Jumps

24 Push Ups

24 Snatches (75/55)

24 Pull Ups

24 Burpees

24 Thrusters (75/55)

24 Cal Bike

24 Ab Mat

24 Hang Cleans (75/55)

24 KBS

24 Cal Ski

24 Dips

24 T2B

24 Dead Lifts (75/55)

24 Cal Curve

DONE – Happy New Year!

Warm Up:

PVC

Foam Roll

21-15-9

Cal Bike

Ball Slam

WOD:

For Time:

Row 2K

30 Wall Ball Shots

Bike 2K

20 Wall Ball Shots

Row 1K

10 Wall Ball Shots

AUX:

2-minute max effort burpees

Finisher

Partner ABs

Warm Up

PVC

Foam Roll

5-4-3-2-1

Pull Up – Push Up – Ab Mat

WOD:

For Time:

5 Deck Snatches (95/65)

40 DU’s (80 singles)

10 C2B Pull Ups

40 DU’s

15 Front Squats (95/65)

40 DU’s

20 Cal Curve Run

40 DU’s

20 SA KB Snatches

40 DU’s

15 Back Squats (95/65)

40 DU’s

10 Bar Over Burpees

40 DU’s

5 Deck Snatches (95/65)

6am START TIME THIS WEEK and NEXT*

Warm Up:

PVC

Foam Roll

Row 150m

10 RDL (45/35)

5 Front Squats (45/35)

5 Strict Press (45/35)

Row 150m

10 Good Mornings (45/35)

5 high Pull (45/35)

5 Pocket Cleans (45/35)

STRENGTH:

Deck Clean – 20m to find a 1RM for the day

WOD:

3 Rounds for time:

25 Cal Bike

10 Pull Up + T2B

Post:

50 Sorinex Cart Roll Outs

REMINDER* We’re starting at 6am the rest of this week and all of next.

Warm Up:

PVC

Foam Roll

21-15-9

Cal Bike

KBS

Catch your breath, no programmed rest between couplets

21-15-9

Cal Curve

Goblet Squat

Catch your breath….

21-15-9

Cal Ski

T2B

Aux:

5 x :30s Battle Rope

Finisher:

50 Windshield wipers

Warm Up:

Foam Roll

Group Warm Up –

PVC

Stretch

Dynamic

12 Days of Christmas

1 – Man Maker (55/35)

2 – Sled Drives – down and back

3 – Wall Ball Shots

4 – SA KB Snatches – each arm – (53/35)

5 – Heavy Swings – (swing a big Bell)

6 – Turkish Get-Up – 3 per side (55/35)

7 – T-pause Push Ups

8 – Box Step Overs

9 – C2B Pull Ups

10 – Calories on the Bike or Ski Erg

11 – Burpees

12 – Wall Walks

Merry Christmas!

Warm Up:

PVC

Foam Roll

3 Rounds of:

10 Push Ups

10 KBS

10 Cal curve walk/jog

WOD:

20m EMOM:

1 – Power Clean + Front Squat + Push Press + Back Squat + OHS (95-135/65-105)

2 – 12 calorie BIKE/SKI/ROW (pick one)

POST:

5 Rounds –

10 Sit up Get Ups

10 Mountain Climber Toe Taps

Warm Up:

PVC

Foam Roll

21-15-9

Cal Curve

Cal Bike

WOD:

5 Rounds – not for time – focus on strong and smooth

10 Body Rows

10 RDL (95/65) TAKE YOUR TIME ON THESE!

20 Step Back Lunges (10 per side)

20 Ground 2 Overhead – (35/25) – Using a weight plate

Aux:

10m EMOM

1 – 20 Cal Curve Run

2 – 20 Ab Mat Sit Ups

Finisher:

5 x 10 banded pull aparts – switch grip every set, start with supinated (palms up) grip