Author: Zach Fletcher
12.15.2023
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 –
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
12.14.2023
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
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
Bulgarian Split Squats (DB Load) – 3×5 each leg
Banded FACE PULLS – 4×10
Banded Pull Aparts – 4×10
Sorinex Cart Roll Outs – 3×10
DB Curls – 3×8-10
GHD – 3×6
Conditioning:
3 Rounds for time:
2k Bike or 1K Ski/Row
*rest 2m between efforts*
POST:
STRETCH
12.13.2023
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:
1-2-3-4-5
Pull Up
Push Ups
Air Squat
WOD:
12m AMRAP
5 Cal Bike
5 Pull Ups
5 Push Ups
*add one rep each round until the time is up!
12m AMRAP
Back Squat (135/115/95/65/45)
Wall Walk
Jerk (cheat press) – same weight as the back squat
*add one rep each round until the time is up (start at 1)
We’ll have 3m rest between the 12m AMRAPS
POST:
TABATA – Warrior Sit Up/Get Up – 6″ leg holds – (alternate)
12.12.2023
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:
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
Standing Press – 3×6
Dips – 3×10
Sorinex Push Up+Pike – 3×5 – slow and steady
Conditioning:
7m AMRAP –
7 DB Clean and Press
7 Burpees
7 Pull Ups
POST:
STRETCH
12.11.2023
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
WOD –
24m EMOM:
1 – 10 Pull Ups
2 – 12 G2OH (45/35)
3 – 12 Box Step Overs
4 – 10 Sorinex Roll Outs
5 – 10 Cal Row
6 – 15 Ab Mat sit ups
Conditioning:
10m Ride/Ski/Row for total Distance
POST:
Stretch
12.8.2023
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
Push Up
Body Row
WOD:
10 Rounds –
500m SKI or ROW or 1000m bike
10 KBS
10 Ab Mats
10 Box Step Ups (5 per leg)
POST:
STRETCH
12.7.2023
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 –
WARM UP WOD – 10m EMOM
10 Perfect Push Ups (or 12, 13, 14, whatever suits you)
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
Sup. Grip Bent over Row – 3×6
Sorinex Cart Roll Outs – 3×10
Conditioning:
12m AMRAP
12 Cal on C2 Machine
12 Dbl Leg lifts
12 Warrior Sit Ups
12.6.2023
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 