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!

2-4-6-8-10

Wall Ball Shot

Deck Roll

STRENGTH:

Dead Lift – 3×5 then 3×3

Curl Press – 3×10

Sorinex Hamstring Curl – 3×10

Conditioning – one of each:

1K Row

2K Bike

1K ski

RPE – 6/7 – rest 1-2m in between efforts

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 Push Ups

25M AMRAP

2 RING or Bar Muscle Ups (Sub 4 C2B pull ups)

4 Squat w/ Plate Press (45/35/25)

6 Burpees

8 T2B

10 Ab Mat Sit Ups

12 Cal Ski/Row/Ride

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 – 10 Pull Ups

2 – 10 G2OH (DB – one in each hand) 45/35/25

3 – 12 Box Step Overs

4 – 10 Back Squats (95/65/45)

5 – 10-12 Dips

6 – 8 Cal Bike/Ski

Conditioning:

10m AMRAP

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

8 Sit Ups Get Ups (35/25)

8 Flutter Kicks holding plate (35/25) on a 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:

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 each side

Body Row – 3×10

Conditioning:

10m AMRAP

25 Cal Curve Run

10 Air Squats

15 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 – 10x100m – burpees for punishers

WOD – 4 ROUNDS FOR TIME

50 Double Unders (150 singles)

40 Calorie Ski or Row

30 KBS

20 Ab Mat Sit Ups

10 HR 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:

2-4-6-8-10

Pull Up

Push Up

Ab Mat Sit Up

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 RDL – 3×8 (put weight on the bar)

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

Man Makers – 4×4 (55/45/35/25)

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

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

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 Air Squats (optional: Band around Knees)

STRENGTH:

Land Mine Thruster – 3×5

Box Squat – 10-8-6-4-2

THEN 3×5 cross load @ your 6 rep weight

Sorinex Roll Outs – 3×10

GHD – 3×6-8

Body Rows – 3×10-12

Conditioning:

21-15-9

Cal Erg (Ski, ride or row)

G2OH (35/25)

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 –

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:

12 Kettle Bell Swings

5 Step Back Lunges (per leg)

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

3 Rounds – not for time –

12 Cal Erg

5 Inchworm + Push Up

5 Windmill – KB Load (light) – each side

10 Ab Mat Sit Ups

TEAMS OF 3 –

25m AMRAP

Partner A – 20 Cal Ski/Bike/Row

Partner B – 2 TGU’s per side (sub 5 1/2 TGU’s per side)

Partner C – REST

POST

Stretch