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:

FOR TIME:

500m ROW

40 HR Push Ups

40 Wall Ball Shots

40 Box Step Overs

1K Bike

40 KBS

40 Step Back Lunges (20 Per Side)

40 Standing Press (45/35)

500 Ski

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 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 – NOT FOR TIME!

3 Rounds:

15 Cal Bike

10 Sorinex Roll Outs

WOD:

This is a 10 Round Workout

250m Ski or Row – 500m Bike

10 …9 …. 8 … 1 – Perfect Push Ups

1 … 2 … 3 … 10 – Pull 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 –

5-4-3-2-1

Pull Up

Push Up

Warrior Sit Up

Partner Up – You Go I Go –

5 Rounds Each

150m Ski/Row – 300m Bike

5 T2B

10 KBS

5 Burpees

POST:

Tabatas –

1) Ab Mat Sit ups

2) Dbl Leg Lifts

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

Rowling (Ski-erg works too) – 10x100m – Burpee Punisher

10m EMOM:

Minute 1) 25 Cal Curve Run

Minute 2) 12 HR Push Ups

10m EMOM:

Minute 1) 10 Cal Ski Erg

Minute 2) 10 Wall Ball Shots

10m EMOM:

Minute 1) 10 Cal Bike

Minute 2) 10 Pull 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!

3 Rounds – not for time –

10 Cal Bike

10 Box Step Ups

10 Floor Wipers (per side) holding a loaded barbell

20M EMOM

1 – 3 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

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

Strict Pull Ups – 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 –

Rowling (Ski-erg works too) – 10x100m – Strict Pull Ups for Punisher

WOD – 4 ROUNDS FOR TIME

30 Calorie Ski, Ride or Row

30 Perfect Push Ups

30 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

WOD –

24m EMOM:

1 – 10 Pull Ups

2 – 15 Perfect Push Ups

3 – 12 Box Step Overs

4 – 5 Wall Walks

5 – 10 Cal Row

6 – 10 Step Back Lunges – per side

Conditioning:

10m Ride/Ski/Row for total Distance

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– (1-2 set light warm up) 5×5

Supinated Grip Bent Over Row – 3×8

Strict Press (Standing/Barbell Load) – 3×6

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 Dead Animal Crunches

15 Cal Ski

12 Sorinex Roll Outs

POST:

Stretch