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 – 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

Banded Pull Aparts – 10 reps

5 OHS (PVC) w/ Monster Band around Knees

20m AMRAP:

Heavy Bag Carry – Short Lap (sub farmer’s carry)

15 Cal Ski/Bike/Row (30 Cal Curve)

12 Ab Mat Sit Ups

10 Box Step Overs

7 Pull Ups

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:

3 Rounds – not for time –

10 Cal Ski

10 Warrior Sit Ups

10 Dbl Leg Lifts – use the rig to counter-balance

STRENGTH:

Strict Pull Ups – 5 x ME – add weight if desired. 

Perfect Push Ups – 10 x 10

Strict Press – 5 x 8 (barbell load)

Renegade row – 3×8 each arm

Dips – 3×10

Conditioning:

21-15-9

Cal Ski (or Row)

Pull Ups

DB G2OH (45/35/25)

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 Push Ups

15 Cal Ski/Row/Ride

20 KBS

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:

Dead Lift– 2 – 3 × 4 warm up/build up 

THEN 4×4 cross load

GHD – 3×6

DB Curl Press – 3×8

Sorinex Hamstring Curls – 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 (15/25)

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

T2B

Sorinex Cart Roll Out

24m EMOM:

1 – 8 HPC (65/95/115)

2 – 15 Perfect Push Ups

3 – 12 Box Step Overs

4 – 10 Flutter Kicks (1-2-3-1 count) hold plate: (35/25)

5 – 10 Cal Ski

6 – 12 Ball Slams

Conditioning:

10m AMRAP

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

10 Warrior Sit Ups

10 T2B

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 WOD – 20m AMRAP:

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sit

Battery Hold (use a Kettle Bell)

Forearm Plank

Plate Hold w/ leg lifts (hollow rock posture)

Bar or Ring Hang

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

5 PVC Squat Practice (lower in back squat, press the PVC up, stand in overhead posture)

3 Spiderman Lunges – per side

STRENGTH:

Land Mine Thruster – 3×5

Box Squat – 3×10

Sorinex Hamstring Curls – 3×10

SL RDL – DB load in each Hand – 3×6 each leg

GHD – 3×6-8

Body Rows – 3×10-12

DB Curls – 3×8-10

Conditioning:

21-15-9

Calories on a CONCEPT 2 machine

Pull Ups

Push Ups

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 –

Rowling (Ski-erg works too) – 10x100m – burpees for punishers

WOD – 3 ROUNDS FOR TIME

30 Calorie Ski, Ride or Row

30 Perfect Push Ups

30 Ab Mat Sit Ups

30 SA KBS – 15 per arm

30 Air Squats (Wall Ball for a target)

POST:

Stretch

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

Standing Press – 3×6

Dips – 3×10

Sorinex Push Up+Pike – 3×5 – slow and steady

Conditioning:

7m AMRAP –

7 KB Snatches – per arm

7 Burpees

7 T2B

POST:

Stretch