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:

15 Cal Bike

10 T2B

10 Air Squats (optional: Band around Knees)

STRENGTH:

Land Mine Thruster – 3×5

Box Squat – 2 – 3 x5 warm up/build up 

THEN 5×5 cross load

Body Rows – 3×10

Green Band Good Mornings – 3×8

Sorinex Hamstring Curls – 3×10

Conditioning:

21-15-9

Burpees

G2OH

Warrior 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 – 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!

2-4-6-8-10

T2B

Sorinex Cart Roll Out

24m EMOM:

1 – 10 Pull Ups

2 – 8 RDL + 8 Strict Press (DB Load – 45/35/25)

3 – 12 Box Step Overs

4 – 10 Sit Up Get Ups (35/25)

5 – 10 Cal Ski

6 – 12 Ball Slams

Conditioning:

10m AMRAP

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

10 Dbl Leg Lifts

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:

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

Dips – 3×10

Sorinex Cart Roll Out – 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:

3 Rounds

10 Cal Bike

4 Spiderman Lunges – 2 per side (take some time)

5 Inchworms w/ Push Up

25M AMRAP

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

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

6 Burpees

8 Sit Up Get Up (45/35/25)

10 G2OH (45/35/25)

12 Sorinex Roll Outs

15 Cal Ski/Row/Ride

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:

12 Cal Bike

8 Sit Up/Get Up

10 Push Ups

STRENGTH:

Land Mine Thruster – 3×5

Back Squat – 2 – 3 x 5 warm up/build up 

THEN 5×5 cross load

Face Pulls – 4×10

Banded Pull Aparts – 4×10

Green Band Good Mornings – 3×8

Bulgarian Split Squat – 3×6 ea Leg

Conditioning:

21-15-9

Cal Ski

G2OH – 35/25

Box Step Overs

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 – 10 Cal Ski/Row

Minute 2 – 10 Dbl Leg Lifts (use the rig for counter balance)

WOD:

30M AMRAP

5 Pull Ups

10 Push Ups

15 KBS

20 Air Squats

25 Calorie Bike

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

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

WARM UP WOD:

3 Rounds – not for time –

12 Cal Bike

7 Pull Ups

7 Push Ups

STRENGTH:

Bench Press – 8-8-6-6-4-4-2-2

DB Incline Press – 3×8

Strict/Weighted Pull Ups – 5×ME (max 10)

Face Pulls – 4×10

DB Curls – 3×8

Conditioning:

7m AMRAP

7 KBS

7 Burpees

7 T2B

7 Deck Rolls

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

3 Rounds – not for time –

12 Cal Erg

5 Pull Ups

10 Push Ups

15 Ab Mat Sit Ups

TEAMS OF 3 –

15m AMRAP

Partner A – 15 Cal Ski/Bike/Row

Partner B – 10 G2OH/5 Squat w/ Plate Press (45/35/25)

Partner C – REST

• we’ll move outside together for

TEAMS OF 3 –

15m AMRAP

Heavy Bag Carry down –

Perform 10 Push ups + 10 Air Squats

Heavy Bag Carry Back –

Perform 15 Warrior Sit Ups

*rest while you wait for the bag to reach you*