Author: Zach Fletcher

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

5 Standing Press (45/35)

STRENGTH:

CLEAN BAR COMPLEX

2 position Clean – 8×2 – add weight each set

Clean Grip Barbell Shrug – 3×6

Barbell RDL – 3×6

Dips – 3×10

Sorinex Push Up Posture Walks – 3×5y Down and back

Conditioning:

7m AMRAP –

7 DB RDL (45/35/25)

7 Push Ups on DB

7 DB Thrusters

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:

10 Cal Ski

5 Windmill per side

WOD:

21-15-9

Burpees

KBS

Rest 3m

21-15-9

Pull Up

Push Up

Rest 2m

21-15-9

Box Step Ups

Wall Ball

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) 8-6-6-4-4

GHD – 3×6

Seated DB Press – 3×8

Body Rows – 3×10

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

Conditioning:

15m AMRAP

15 Cal Bike

12 Ab Mat Sit Ups

15 Cal Row

12 Dbl Leg Lifts

15 Cal Ski

12 Sorinex Roll Outs

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 Wall Ball Shots

2 – 15 Perfect Push Ups

3 – 12 Box Step Overs

4 – 10 T2B

5 – 10 Cal Ski

6 – 10 G2OH (35/25)

Conditioning:

10m AMRAP

10 Cal Bike/Ski/Row (25 Cal Curve)

10 Warrior Sit Ups

10 Russian Twists (per side) – load to your comfort– no load is just fine.

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!

10m EMOM

Minute 1 – 20 Cal Curve Run (Sub 10 Cal Bike)

Minute 2 – 8 G2OH (35/25)

25M AMRAP

5 Pull Ups

10 KBS

15 Dbl Unders (sub 45 singles)

20 Cal Ski/Row/Ride

15 Ab Mat Sit Ups

10 Box Step Ups

5 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 – NOT FOR TIME!

3 Rounds – not for time –

10 Cal Bike

10 Step Back Lunges – 5 per side

10 Goblet Squats

STRENGTH:

Front Squat – 8-6-6-4-4-2 

Green Band Good Mornings – 3×8

Body Rows – 3×10

DB Curl Press – 3×8

Banded Pull Aparts & Face Pulls – 3×10

Sorinex Roll Outs – 3×10

Conditioning:

15m AMRAP

15 Cal Bike

15 Ab Mat Sit Ups

15 Cal Row

15 Dbl Leg Lifts

15 Cal Ski

15 Sit Up/Get Up (25/15)

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 – 100m Row or Ski – Burpee Punisher

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 –

10m EMOM

Min 1 – 10 Cal Ski/Bike

Min 2 – 10-12-15 Push Ups – pick a number you can sustain

Teams of 3 – 20m Running Clock

1A – Jog short lap (sub 20 cals on Concept 2)

1B – G2OH (DB Load – one in each hand) 35/25/15

1C Rest

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 – NOT FOR TIME!

3 Rounds:

15 Cal Bike

10 T2B

WOD:

E6MOM for 6 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

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 – NOT FOR TIME!

2-4-6-8-10

Deck Roll

OHS – PVC Load

SPRINT DAY!

9 Total Sprints – full recovery!!

150m Row

150m Ski

250m Bike

20 Cal Curve Run