Zach Fletcher

11.20.2023

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 –

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!

11.17.2023

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:

2-4-6-8-10

Pull Up

Push Up

Warrior Sit Up

WOD:

20 Cal Concept 2

80 KBS

40 Cal C2

60 Back Squats (45/35/PVC)

60 Cal C2

40 Push Ups

80 Cal C2

20 Pull Ups

POST:

Stretch

11.16.2023

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 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 T2B

12 Warrior Sit Ups

11.15.2023

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 –

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)

11.14.2023

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 – 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 – 2 Wall Walks

2 – 10 Loaded Step Back Lunges (5 per side) – load with the heavy bag(s)

3 – 10 Cal Ski (or 20 cal Curve run)

4 – 10 squats with plate press

5 – 4 Big Ball Dumps

POST:

4m Ab Mat Challenge

11.13.2023

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

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 Ball Slams

Conditioning:

10m Ride/Ski/Row for total Distance

POST:

Stretch

11.10.2023

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

WARM UP WOD –

10m EMOM

Min 1 – 10 Cal Ski/Bike

Min 2 – 10 Body Rows

Partner Up! – 20m Running Clock

Partner A – Jog Long lap (sub 15 cals on Concept 2)

Partner B – 10 KBS – 10 Warrior Sit Ups (rest until your partner finishes the run)

POST:

STRETCH

11.9.2023

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

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 Press – 3×5

Sorinex Roll Outs – 3×10

GHD – 3×8

CONDITIONING:

3 Rounds –

400m Run

10 Push Ups

10 Pull Ups

20 Ab Mat Sit Ups

POST:

STRETCH

11.8.2023

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:

Rowling – 10 rounds to 100m on Ski Erg or Rower

Burpee Punisher

WOD:

4 RFT–

50 Calories on a C2 machine

40 Ab Mat Sit Ups

30 Push Ups

20 Thrusters (45 lb Barbell OR 20-25lb dumbell)

10 Pull Ups

POST:

STRETCH

11.7.2023

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:

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).