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 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

Bulgarian Split Squat – 3×6 each leg

Sorinex Hamstring Curl – 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*

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 –

5-10-15-20

Cal Ski/Row/Bike

Warrior Sit Up

WOD:

Tabatas:

1. Burpees

2. G2OH (45/35/25)

3. Wall Ball Shots

4. Flutter Kicks

5. Pull Ups

6. Curve Run

POST:

6-45-90

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

Deck Clean – 10×2-position cleans – add weight (deck & hang)

Clean Grip Shrug – 3×8

Standing Press – 3×5

Sorinex Roll Outs – 3×10

GHD – 3×8

CONDITIONING:

3 Rounds –

400m Run

10 Push Ups

10 Pull Ups

20 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 –

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

Alternate –

odd rounds: 30 G2OH (25/15)

even rounds: 30 Push Ups

POST:

100 Ab Mat Sit Ups – for time

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 – not for time –

10 Cal Bike

10 Box Step Ups

10 Sit Up Get Ups

20M EMOM

1 – 10 Ring Push Ups

2 – 10 Loaded Lunges (5 per side) – load with weighted bag

3 – 10 Cal Ski (or 20 cal Curve run)

4 – 12 G2OH (35/25)

5 – 25 Dbl unders (3 for 1 singles)

POST:

4m Ab Mat Challenge

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 Rounds –

8 Cal Ski

10 T-Pause Push Ups

STRENGTH:

Bench Press (DB or BB) – 8-8-6-6-4-4

Body Row – 3×10

Dips – 3×10

Strict Press – 3×6

Conditioning –

5 Rounds for Time –

10 Box Step Ups

10 Pull Ups

10 Burpees

10 Cal Ski or Row or 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:

Rowling – 10 rounds to 100m on Ski Erg or Rower

Burpee Punisher

WOD:

8 Rounds of:

10 Wall Ball Shots

12 Toes 2 Bar

14 Warrior Sit ups

16 Cal Ski/Row/Bike

POST:

Flutter Kick Tabata

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:

SHOULDER PREP–

Foam Roll Mobility

Banded Mobility/Strength (QR Codes)

STRENGTH:

SNATCH BAR COMPLEX

Deck SNATCH– 10×1 – find a 1RM for today

Snatch Grip Shrug – 3×8

OHS – 3×5 (barbell loaded)

Sorinex Roll Outs – 3×10-12

CONDITIONING:

3 Rounds –

400m Run (sub 30 Cals on C2)

10 Push Ups

15 KBS

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 –

2-4-6-8-10

Push Up

Body Row

WOD:

10 Rounds –

500m SKI or ROW or 1000m bike

10 Burpees

20 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 –

10m EMOM

Min 1 – 10 T-Pause Push Ups

Min 2 – 10 Body Rows

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)

POST:

STRETCH