Author: Zach Fletcher
8.9.2024
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 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 KB Snatches (5 per arm) – 10 Warrior Sit Ups
POST:
STRETCH
8.8.2024
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 –
50 Cals on Concept2
PVC Squat Practice – 5×5
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 6-6-4-4-4-2 – add weight with each set.
Strict Pull Ups – 3xMAX EFFORT – add weight if needed
Sorinex Cart Roll Outs – 3×10
Banded Pull Aparts – 4×8 Alternate Grip each set
Banded Face Pulls – 4×8
Bulgarian Split Squat DB Load – 3×6
Conditioning – pick one:
2500m ROW or SKI
5000m Bike
POST:
STRETCH
8.7.2024
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 KBS
30 Box Step Overs
POST:
4m Ab Mat Sit Up challenge
8.6.2024
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!
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
Body Row – 3×10
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
8.5.2024
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 –
2-4-6-8-10
Push Up
Pull Up
Warrior Sit up
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
E3MOM – stop and perform one:
10 Box Step Overs
5 Step Back Lunges (per leg)
10 Pull Ups
POST:
Stretch
8.2.2024
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 –
5 Rounds – alternate so you do 50 of each
10 T-Pause Push Ups
10 Body Rows
Partner Up! – 24m Running Clock
Partner A – Short Lap (sub 20 cals on C2)
Partner B – 10 Push Ups – 10 Warrior Sit Ups
POST:
STRETCH
8.1.2024
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 – 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
Bar GYM 