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:

CLEAN BAR COMPLEX

Deck 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

GHD – 3×8

CONDITIONING:

3 Rounds –

400m Run (Sub 25 Cal C2)

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 –

3×5 each of:

Deck Roll

PVC OHS

Double Leg Lifts

WOD:

21-15-9

Cal Bike

Wall Ball Shot

Rest 3m

21-15-9

Cal Row

Perfect Push Up (on DB’s)

Rest 2m

21-15-9

Cal Ski

Pull Ups

Post:

4m Ab Mat Challenge

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) – 3×3 warm up/build up. Then 5×5 Cross Load

Body Rows – 3×10 w/ 1s pause at the top

Sorinex Cart Roll Outs – 3×10

Blue Band Single Arm Plank Pulls – 3×8 ea side

Bulgarian Split Squat DB Load – 3×6

Conditioning:

3 Rounds for time:

1k Bike or 500m Ski/Row – 85-90% effort!

*rest 2m between efforts*

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:

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 Cal Ski/Bike

Min 2 – 10 Body Rows

Partner Up! – 24m Running Clock

Partner A – Jog a Long Lap (sub 20 cals on Concept 2)

Partner B – 5 Pull Ups, 10 Push Ups, 15 Ab Mat Sit Ups (rest until your partner finishes the 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 –

E2MOM for 10m

10 Cal C2

5 Pull Ups

5 Push Ups

* use the extra time for mobility work*

WOD – FOR TIME!

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

Box Step Ups

Cals on C2 machine

Sit Up Get Up (35/25)

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 – 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:

50 Cals Concept 2

10 Strict Pull Ups

20 Perfect Push Ups

WOD:

2k ROW or SKI (4K Bike)

50 KBS

50 AB MAT Sit Ups

25 Wall Ball Shots

25 TTB

2k ROW or SKI (4K Bike)

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 –

2-4-6-8-10

Push Up

Warrior Sit up

WOD:

10 Rounds –

500m SKI or ROW or 1000m bike

10 Pull Ups

POST:

4m Plank – 50s on/10s Rest

(Forearm, Right Side, Left Side, Push Up Position)

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 – 12 Wall Ball Shots

2 – 12 Perfect Push Ups

3 – 12 Box Step Overs

4 – 12 T2B

5 – 12 Sit Up Get Up (35/25)

6 – 12 G2OH (35/25)

POST:

Stretch