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

WOD:

Tabata 8-ways – finish one full 8-round tabata (4 minutes) at each ‘station’ before moving on:

1 – Ball Slams

2 – Pull Ups

3 – Push Ups

4 – Dbl Unders

5 – Sit Up Get Ups

6 – Squat Plate Press

7 – Burpees

8 – Curve 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 – NOT FOR TIME!

3 Rounds – not for time –

10 Cal Bike

3 Spiderman Lunges – per side

5 OHS – PVC Load

STRENGTH:

Dead Lift – 5-5-5-3-3-3

DB Curl Press – 3×8

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

Single Leg RDL – DB load (one in each hand) -3×6 each leg (light and long)

Sorinex Push Up + Pike & Tuck – 3×5

Blue Band Plank Pulls – 3×6 each arm

Conditioning:

10m AMRAP

10 Cal Bike

10 Push Ups

10 Pull Ups

10 G2OH (35/25)

10 Ab Mat Sit Ups

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 – 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

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

3 Spiderman Lunges – per side

5 Goblet Squats w/ 2s pause in the hole

STRENGTH:

Back Squat – 8-8-8-6-6-4

GHD – 3×8

Dips – 3xME (add weight if desired)

Supinated Grip Bent Over Row – 3×6

Sorinex Hamstring Curls – 3×10

Sorinex Roll Outs – 3×10

Conditioning:

10m AMRAP

10 Cal Bike

10 Wall ball Shots

10 T2B

10 Ball Slams

10 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 –

2-4-6-8-10

Push Up

Pull Up

Warrior Sit up

WOD:

30m Clock:

Row/Ski/Ride for DISTANCE

E3MOM – stop and perform one:

10 Goblet Squats

5 Step Back Lunges (per leg)

10 Pull Ups

POST:

Flutter Kick Tabata

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 Pull Ups

WOD:

E5MOM for 5 rounds

1000m Ski or Row

-or-

2000m Bike

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 SKI

3-way shoulder – 5 reps

5 Kipping Swings

STRENGTH:

SNATCH BAR COMPLEX

2-Position Snatch – 8×2 (1 Deck + 1 Hang)

Snatch Grip Shrugs – 4×8

OHS – 3×5

Face Pulls – 4×10

Body Row – 3×10

Conditioning:

10m AMRAP

5 Burpees

10 T2B

15 Cals Concept 2 (25 cal curve 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 –

2-4-6-8-10

Deck Roll

T2B

Step Back Lunge

WOD:

5 Rounds –

Row/Ski – 1K or BIKE 2K

Farmer’s Carry (sub heavy bag carry) – Short Lap

POST:

Alternate Tabata – Burpee & T2B (strict)

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

Air Squat

Strength:

Land Mine Step Back Lunge w/ Press – 3×5 (per side)

Sit Up Get Up – 3×10 (45/35/25)

Strict (or weighted) Pull Ups – 5×ME

Barbell OR DB Bench Press– 3×8

Perfect Push Ups – 3×12-15 (use DB’s or the perfect push up bars)

Man Makers – 10 Total (45/35/25) mix them in as you see fit

Conditioning –

SHARE THE WORK

Partner Curve – 400 cals

Partner Ski, Bike or Row – 280 cals

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

3 Rounds Not for Time:

Walk/Run 20 Cals on Curve

5 Windmills (per side)

WOD:

E5MOM for 3 Rounds:

1,500m Bike

10 Back Sqauts

E5MOM for 3 Rounds:

750m Row

10 Med Ball Burpee/Wall Ball

Post:

Stretch