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

WARM UP WOD – NOT FOR TIME!

3 Rounds – not for time –

10 Cal Bike

10 Step Back Lunges – 5 per side

5 Goblet Squats w/ 2s pause in the hole

STRENGTH:

Box Squat – 5×5 then 3×3

GHD – 3×8

Body Rows – 3×8 w/ 1s pause at the top

Biceps Curl – 3×8

Banded Pull Aparts & Face Pulls – 3×10 each

Sorinex Roll Outs – 3×10

Conditioning:

15m AMRAP

15 Cal Bike

15 Ab Mat Sit Ups

15 Cal Row

15 Russian Twists

15 Cal Ski

15 Flutter Kick (1-2-3 = 1 count)

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

T2B

Dbl Leg Raises

E6MOM for 6 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

(1-3-5) 10 DB Thrusters (45/35/25)

(2-4-6) 10 Pull Ups + 10 Push 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 –

3 Rounds – not for time

12 Calorie Bike/Ski/Row

5 Inchworm w/ Push Up

5 Spiderman Lunge w/ Twist (per side)

WOD:

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)

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

4×10 Reps of each:

Face Pulls

Banded pull aparts (alternate grip)

3-way shoulder

Mix in assisted spiderman banded stretch between each round

STRENGTH:

DB Bench Press – 4×8

Dips – 3×10

Barbell Standing Press – 3×6

DB Load Single Leg RDL – 3×6 each leg

Body Rows – 3×10

POST:

7m AMRAP

5 SA KB Swings (ea arm)

5 Burpees

5 Ball Slams

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

Pull Up

Push Up

Air Squat

WOD:

GRACE!

30 Clean and Jerks – for time

135 is the RX – choose a lighter weight (or heavier weight) if desired.

Conditioning:

1K Ski or Row + 2K Bike

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:

3 Rounds – not for time –

12 Cal SKI

3-way shoulder – 5 reps

5 RDL’s (45/35)

STRENGTH:

Clean BAR COMPLEX

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

Barbell load/Clean Grip RDL – 3×8

Clean Grip Shrugs – 3×6-8

Front Squat – 3×5

Blue Band Plank Pulls – 3×6 each side

Dips – 3×10

Conditioning:

Partner 10m AMRAP:

Partner A) 25 Cal Curve Run

Partner B) 10 HR Push Ups (rest for remaining time)

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

PVC OHS

WOD:

30m Clock:

Row/Ski/Ride for DISTANCE

E3MOM – stop and perform one:

12 Box Step Overs

10 Wall Ball Shots

10 Pull Ups

POST:

Flutter Kick Tabata

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

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 (Ski-erg works too) – 10x100m – Deck ROLL for punishers

STRENGTH:

Dead Lift – 5-5-5-4-4-3

GHD – 3×6

Sorinex Hamstring Curl – 3×8

Body Rows – 3×10

Bulgarian Split Squats – 3×6 ea leg (DB load if desired)

Conditioning:

15m AMRAP

15 Cal Bike

12 T2B

15 Cal Row

12 Warrior Sit Ups

15 Cal Ski

12 Sit Up Get Up (25/15/10)

POST:

Stretch