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 – 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

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

WOD –

25m AMRAP

15 Cal Ski

12 KBS

15 Cal Bike

12 Box Step Overs

15 Cal Row

12 Wall Ball Shots

POST:

100 Warrior 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 –

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

Wall Ball Shots

Cals on C2 machine

Toes 2 Bar

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!

3 Rounds –

50 cal bike

HIP/SQUAT PREP – review cards

STRENGTH:

Dead Lift – 5-5-5-3-3-3

DB Curl Press – 3×8

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

Bulgarian Split Squat – DB load -3×6 each leg

Sorinex Push Up & Tuck – 3×10

CONDITIONING:

E3MOM for 5 Rounds –

500m SKI or ROW

or 1000m Bike

+20 Ab Mat Sit Ups

There won’t be much time between sets.

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 Squat Practice

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

Box Step overs

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 –

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 Goblet Squats – 10 Warrior 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 –

3 Rounds

10 Cal Bike

10 Body Rows

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 (sub Box Squat) – 3×3 warm up/build up. Then 5×5 Cross Load

Weighted Lunges (DB Load) – 3×5 each leg

Sorinex Hamstring Curls (bridge) – 3×10

Strict Pull Ups – 3xME

GHD – 3×6

Conditioning:

3 Rounds for time:

2k Bike or 1K Ski/Row

*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 –

3 Rounds

10 Cal Bike

10 Body Rows

10 Box Step Ups

WOD:

3 Rounds –

2k ROW or SKI – 4K Bike

20 T2B

20 G2OH (35/25)

20 OHS (PVC Load)

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 – not for time –

12 Cal Bike

3-way shoulder – 5 reps

SHOULDER PREP w/ Foam Roller and bands

STRENGTH:

SNATCH BAR COMPLEX

2 Position SNATCH – 8×2 – add weight each set

SNATCH Grip Barbell Shrug – 3×6

Body Rows – 3×10

Dips – 3×10

Sorinex Push Up+Pike – 3×6 – slow and steady

Conditioning:

7m AMRAP –

7 SA KB Snatch

7 Goblet Suats

7 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 – 10m EMOM

10 Burpees

WOD:

E5MOM for 5 rounds

1000m Ski or Row

-or-

2000m Bike

POST –

Tabata – Sit Up Get Up (35/25/15)