Author: Zach Fletcher
5.22.2024
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 (Ski-erg works too) – 10x100m – Strict Pull Ups for Punisher
WOD – 4 ROUNDS FOR TIME
30 Calorie Ski, Ride or Row
30 Ab Mat Sit Ups
30 KBS
30 Ball Slams
POST:
STRETCH
5.21.2024
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
10 Perfect Push Ups (or 12, 13, 14, whatever suits you)
STRENGTH:
Dead Lift – 6-6-5-5-4-4-3 – add weight each set
Bulgarian Split Squat (DB Load) – 3×6 each leg
Bicep Curls (DB or BB) – 3×10
Barbell RDL – 3×8 – light and smooth
Sorinex Cart Roll Outs – 3×10
Conditioning:
12m AMRAP
12 Cal on C2 Machine
12 Dbl Leg Lifts
12 Warrior Sit Ups
5.20.2024
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
* use the extra time for mobility work*
WOD – FOR TIME!
21-18-15-12-9-6-3
Wall Ball Shots
Cals on C2 machine
Toes 2 Bar
POST:
STRETCH/CONDITION
5.17.2024
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 – not for time!
10 Cal Bike
5 Pull Ups
10 Push Ups
15 Ab Mat Sit ups
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
Bar Holds (45/35lb barbell)
Bar Hang
4″ dbl leg hold – hands anywhere except under your butt!
Forearm Plank
POST:
Stretch
5.16.2024
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 – 10×2-position cleans – add weight (deck & hang)
Clean Grip Shrug – 3×8
Standing Strict Press – 3×5 (Barbell or DB)
Sorinex Push Up + Tuck – 3×8
Rotator Cuff – 3×8 ea shoulder
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
10 Push Ups
10 Pull Ups
20 Ab Mat Sit Ups
POST:
STRETCH
5.15.2024
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!
10m EMOM
Minute 1 – 20 Cal Curve Run (Sub 10 Cal Bike)
Minute 2 – 8 G2OH (35/25)
25M AMRAP
5 Pull Ups
10 KBS
15 Dbl Unders (sub 45 singles)
20 Cal Ski/Row/Ride
15 Ab Mat Sit Ups
10 Box Step Ups
5 Burpees
POST:
Stretch
5.14.2024
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 Bike
5 Pull Ups
5 Squat Practice (PVC – Squat down with the PVC across your back, push it to overhead position while in the hole, stand up in OHS posture).
STRENGTH:
Back Squat – 3×3 warm up/build up. Then 5×5 Cross Load (sub box squat)
Bulgarian Split Squat – 3×6 each leg
Sorinex Hamstring Curl – 3×10
Body Rows – 3×10
Banded Pull Aparts – 4×10 (alternate between pronated and supinated grips each set)
GHD – 3×6
Conditioning:
3 Rounds for time:
2k Bike or 1K Ski/Row
*rest 2m between efforts*
5.13.2024
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 – Deck Roll Punisers
WOD – EMOM
0-4 – 10 Squats with Plate Press (35/25)
5-9 – 10 Pull Ups
10-14 – 10 Sit Up Get Up (35/25)
15-19 – 10 Burpees
20-24 – 10 Box Step Ups – Weighted (35/25)
25-29 – 10 Cal Ski, Bike or Row
POST:
STRETCH
5.10.2024
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 Step Back Lunges (5 each leg)
Min 2 – 10 T2B
Partner Up! – 24m Running Clock
Partner A – 25 Cal C2 (45 Cal Curve)
Partner B – 10 Wall Balls + 10 Ball Slams
(rest while your partner finishes the C2 effort)
Bar GYM 