Author: Zach Fletcher

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

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 & KBS 3×10

Box Step Ups – 3×8 ea leg & Goblet Squats – 3×6

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

CONDITIONING:

3 Rounds –

20 Cal C2

15 Ab Mat Sit Ups

10 Air Squats

POST:

STRETCH

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD:

50 Cals Concept 2

10 Strict Pull Ups

10 Step Back Lunges

WOD –

24m EMOM:

1 – 10 Wall Ball Shots

2 – 10 Perfect Push Ups

3 – 10 Box Step Overs

4 – 10 Squat w/ plate press (35/25)

5 – 10 T2B

6 – 10 Cal Ski/Row

POST:

STRETCH

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD –

Rowling – 10 rounds – 100m target

Deck Roll Punisher

WOD:

Partner Up! – 20m Running Clock

Partner A – Short Lap (sub 20 cals on C2)

Partner B – 10 Step Back Lunges (5 per side) – 10 Push Ups – 10 Warrior Sit Ups

POST:

STRETCH

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

CLEAN BAR COMPLEX

Hang Clean – 5×5 add weight each set

Barbell RDL – 3×8

DB Shrugs – 3 × 10

Body Rows – 3×10

Perfect Push Up – 3×12-15

CONDITIONING:

3 Rounds –

400m Run (Sub 25 Cal C2)

10 Ball Slams

10 Wall Ball Shots

10 Dbl Leg Lifts

POST:

STRETCH

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD – NOT FOR TIME!

2-4-6-8-10

Push Up

Warrior Sit Up

SPRINT DAY!

9 Total Sprints – full recovery!!

150m Row

150m Ski

250m Bike

20 Cal Curve Run

POST:

STRETCH

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD – NOT FOR TIME!

3 Rounds –

10 Cal C2

3 Spiderman Lunges – per side

5 OHS – PVC Load

STRENGTH:

Dead Lift – 5-5-5-3-3-3

Barbell Curls – 3×10

Strict Pull Ups – 5xME (add weight if desired)

Goblet Squat – 3×6

Sorinex Roll Outs – 3×10

CONDITIONING:

E3MOM for 4 Rounds –

500m SKI/ROW (1K Bike)

12 Ab Mat Sit Ups

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD –

E2MOM for 10m

10 Cal C2

5 Pull Ups

10 Push Ups

WOD – FOR TIME!

21-18-15-12-9-6-3

Tomahawk Ball Slams (with a Wall Ball)

Cals on C2 machine

Burpees

POST:

STRETCH/CONDITION

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD –

5-4-3-2-1

Pull Up

Push Up

Warrior Sit Up

Partner WOD – 20m AMRAP:

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sits

Bar Hang

Forearm Plank

Flutter Kicks

Bar Hold (45/65/95?)

POST:

Stretch

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD –

50 Cals on Concept2

PVC Squat Practice – 5×5

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Back Squat (sub Box Squat) – 5×5

Lunges – 3×5 ea leg (DB load)

Body Rows – 3×10

Sorinex Roll Outs – 3×10

Perfect Push Ups – 3×10

Banded Pull Aparts – 4×10 (alternate grip each set)

Conditioning:

TABATAS:

1. T2B

2. Wall Ball Shot

3. Warrior Sit Up

POST:

STRETCH

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

Warm Up WOD –

Rowling – 10x100m – burpees for punishers

WOD – 4 ROUNDS FOR TIME

50 Double Unders (150 singles)

40 Calorie Ski or Row

30 G2OH (25/15)

20 Ab Mat Sit Ups

10 Pull Ups

POST:

Stretch