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 –

Rowling – 10x100m – burpees for punishers

WOD – 4 ROUNDS FOR TIME

50 Double Unders (150 singles)

40 Calorie Ski or Row

30 KBS

20 Ab Mat Sit Ups

10 Burpees

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 –

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 Sit

Battery Hold (use a Kettle Bell)

Forearm Plank

Plate Hold w/ leg lifts (hollow rock posture)

Bar or Ring Hang

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:

Super Set each Couplet –

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

Standing Press – 3×6 & DB RDL (both hand/legs) 3×8

Box Step Ups – 3×8 ea leg & DB Thrusters – 3×8

Sorinex Roll Outs – 3×10 w/ Dbl Leg Lifts – 3×10

CONDITIONING:

3 Rounds –

20 Cal C2

10 Air Squats

15 Ab Mat 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 – 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 Bike

3 Spiderman Lunges – per side

5 OHS – PVC Load

STRENGTH:

Dead Lift – 5-5-5-3-3-3

DB Curl Press – 3×8

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

Single Leg RDL – DB load (one in each hand) -3×6 each leg (light and long)

Sorinex Push Up + Tuck – 3×5

CONDITIONING:

E3MOM for 5 Rounds –

500m SKI or ROW

or 1000m Bike

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 –

10m EMOM

Min 1 – 10 T-Pause Push Ups

Min 2 – 10 Body Rows

Partner Up! – 24m 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

Clean – 2 Position Clean (Deck & Hang) – 8×2 – Add Weight each set (1 Deck+1 Hang = the 2 reps)

Clean Grip Pulls – 3 × 3, on the 3rd rep, straight into 8 SHRUGS

Body Rows – 3×6 w/ 1s pause at the top. GO SLOW!

Land Mine Thrusters – 3×8

Face Pulls – 3×8

CONDITIONING:

3 Rounds –

400m Run (Sub 25 Cal C2)

10 Push Ups

10 Ab Mat Sit Ups

10 KBS

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:

10 Cal Ski

3 Windmill per side

WOD:

21-15-9

Cal Bike

Wall Ball Shots

Rest 2m

21-15-9

T2B

Ab Mat Sit Up

Rest 2m

21-15-9

Cal Ski

G2OH (35/25)

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) – 8-8-6-6-4-4-2

Box Step Ups – 3×5 ea leg (add weight, DB load)

DB Load RDL (both hands/both legs) – 3×6

Sorinex Hamstring Curls – 3×10

Body Rows – 3×10

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

Conditioning:

TABATAS:

1. Flutter Kicks

2. Wall Ball Shot

3. Push Up (sub plank)

POST:

STRETCH