Author: Zach Fletcher

10.20.2023

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 Floor Wipers (per side) holding a loaded barbell

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

10.19.2023

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 Wall Ball Shots

10 Pull Ups

10 Burpees

10 Cal Ski or Row or Bike

10.18.2023

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:

10 Rounds – AT LEAST 60s rest between efforts – no more than 120s!

500m Row or Ski

1000m Bike

POST:

Flutter Kick Tabata

10.17.2023

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

10.16.2023

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

8 Calorie Bike/Ski/Row

5 Inchworm w/ Push Up

5 Spiderman Lunge w/ Twist (per side)

WOD – For Time:

50 Air Squats

10 Burpees

40 Pull Ups

10 Burpees

30 KBS

10 Burpees

20 Ab Mat Sit Ups

10 Burpees

20 Ab Mat Sit Ups

10 TTB

30 Ball Slams

10 TTB

40 Push Ups

10 TTB

50 DBL Unders (3 for 1 singles)

10.13.2023

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

Battery Holds (KB or DB)

Bar Hang

Plate Hold w/ legs at 6″

Forearm Plank

POST:

Stretch

10.12.2023

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

Deck Roll

1/2 TGU (Light KB or DB) each side

STRENGTH:

Dead Lift – 3×3 warm up then Cross Load 5×5

Single Leg RDL (DB Load) – 3×6 each leg

Bicep Curls (DB or BB) – 3×10

Standing Banded Row – 3×8

Conditioning:

12m AMRAP

12 Cal on C2 Machine

12 T2B

12 Sit Up Get Up (15/25)

10.11.2023

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

Wall Ball Shots

Lateral Lunges (PVC Load or no Load)

STRENGTH:

Front Squat – 3×3 warm up then 5×5 Cross Load

Man Maker – 3×3

Dips – 3×10

Banded Pull Aparts – 3×10

CONDTIONING:

SHARE THE WORK:

PICK ONE, EITHER THE CURVE OR A C2 MACHINE.

350 Cal Curve or 200 Cal Ski/Bike/Row

200 KBS

*Partner A can Swing while Partner B is on the C2 or Curve, and vice versa*

10.10.2023

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

WOD –

10×10 (3 Rounds)

10 reps per exercise, EMOM style:

  1. Cal Row
  2. Sorinex Hamstring Curls
  3. Pull Ups
  4. Standing Press (45/65)
  5. Burpees
  6. Cal Ski
  7. T-Pause Push Ups
  8. OHS to a WALL BALL TARGET (PVC Load)
  9. Cal Bike
  10. Box Jumps (step down) sub step ups.

POST:

STRETCH

10.9.2023

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

WOD –

24m EMOM:

1 – 10 Wall Ball Shots

2 – 12 Perfect Push Ups

3 – 10 Box Step Overs

4 – 10 T2B

5 – 10 Cart Roll Outs

6 – 10 G2OH (35/25)

Conditioning:

10m Ride/Ski/Row for total Distance

POST:

Stretch