Author: Zach Fletcher

4.17.2025

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Body Row – 4×10 & Perfect Push Up – 4×10

KB Snatches – 3×6 Each Arm & Goblet Squat – 3×8

Box Step Ups – 3×8 ea leg & Bulgarian Split Squat – 3×6 ea leg

Sorinex Roll Outs – 3×10 w/ Strict T2B – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH

4.15.2025

WARM UP – MOBILITY WORK

WARM UP WOD –

50 Cals on Concept2

PVC Squat Practice – 5 reps

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Back Squat (sub Box Squat) – 3 warm up sets then 5×5 cross load

Bulgarian Split Squats – 3×5 ea leg (DB load)

Body Rows – 3×10

Sorinex Roll Outs – 3×10

Perfect Push Ups – 3×10

GHD – 3×6

DB Curls – 3×10

Conditioning:

TABATAS:

1. Burpees

2. Lunges

3. T2B/Dbl Leg Lifts

POST:

STRETCH

4.10.2025

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

CLEAN BAR COMPLEX

2 Position Clean – 8×2 add weight each set

Barbell Shrugs – 3 × 10

Body Rows – 3×10

Land Mine Thrusters – 3×6

Dips – 3×8

CONDITIONING:

3 Rounds –

400m Run (Sub 25 Cal C2)

10 KBS

10 Wall Ball Shots

3 Wall Walks

POST:

STRETCH

4.8.2025

WARM UP WOD –

50 Cals on Concept2

PVC Squat Practice – 5×5

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Dead Lift – 5-5-5-5-3-3

DB Shrugs – 4×8

GHD – 3×6

Sorinex Roll Outs – 3×10

DB Hammer Curls – 3×10

Face Pulls – 4×10

Low Row (machine) – 3×10

Conditioning:

E3MOM for 4 Rounds

500m ROW (sub SKI or 1K bike)

POST:

STRETCH