Author: Zach Fletcher
12.28.2023
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 –
12 Cal Row
5 Thrusters – 45/35
STRENGTH:
CLEAN BAR COMPLEX
Hang Clean – 10×2-Both from the hang, try to keep the weight in your hand.
Weighted Step Ups (DB Load) – 3×8 each leg
Standing Press – 3×5
Sorinex Roll Outs – 3×10
GHD – 3×8
CONDITIONING:
3 Rounds –
400m Run
10 Push Ups
15 KBS
12.27.2023
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!
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
12.26.2023
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
Cheat Jerks – 3×5
Banded Pull Aparts – 3×10
FACE PULLS – 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*
12.25.2023
MERRY CHRISTMAS!
NO WORKOUT – OPEN GYM if you’re here.
12.23.2023
12 DAYS OF CHRISTMAS!!
- WALL WALK
- SQUAT CLEAN (135/95)
- BURPEES
- LATERAL LUNGES
- TOES 2 BAR
- HAND STAND PUSH UP
- DEADLIFT (135/95)
- PULL UPS
- BOX JUMPS
- WARRIOR SIT UPS
- SHOULDER TO OVERHEAD (135/95)
- CAL C2 BIKE
12.22.2023
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
12.21.2023
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) – 8-8-6-6-4-4-2-2
Body Row – 3×10
Dips – 3×10
Sorinex Push Up + Knee Tuck – 3×6
Conditioning –
5 Rounds for Time –
10 Wall Ball Shots
10 Pull Ups
10 Burpees
10 Cal Ski or Row or Bike
12.20.2023
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 –
E2MOM for 10m
10 Cal C2
5 Pull Ups
5 Push Ups
* use the extra time for mobility work*
Bar GYM 