Monday, February 1
Warm-up: 3 rounds - :30 hamstring stretch + 5 air squats + 5 jumping squats + 10 groiners + 10 v-ups
Strength:
Split-stance squats - work to complete the following sequence in 14:00, building in weight each round if possible -
10-8-6-4-2 per side
WOD:
“Jay”
20:00 AMRAP:
22 air squats
12 toes-to-bar
9 burpees
*Weighted vest optional
Accessory (optional):
Max effort side plank per side
Tuesday, February 2
Warm-up: 3 rounds - 10 pvc pass throughs + 5 muscle cleans + 5 strict press + :30 steady jump w/thigh tap (double tap thigh at the height of each jump to simulate double under rhythm)
Strength:
In 14:00, work to a tough complex -
1 power clean + 1 hang power clean + 2 push jerks
*Hang clean can come from either P1 or P2
WOD:
4 sets
On a 4:00 running clock, complete the following:
50 double unders (or 100 singles)
20 push-ups
5 power snatches (115/85 or 95/65)
Max bike calories in remaining time
*:60 rest between rounds
**Score is total number of bike calories
Accessory (optional):
Accumulate 50 rotational banded punches/side
Wednesday, February 3
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 15 banded lat pull-downs + :30 banded shoulder stretch from rig/side + :30 plank + 5 scap pull-ups + 5 kip swings
Strength:
12:00 EMOM:
1st: 6-8 alternating renegade rows
2nd: :30 banded hollow rocks, focus on maximal tightness
WOD:
For time -
30-20-10
Pull-ups
Kettlebell swings (53/35)
Sit-ups
*200 meter run after each round if weather permits (you will run 3 times, ending with a run). Sub row or ski meters (250), or bike cals (15/12) if desired.
** Russian KB swings, no overhead
Accessory (optional):
Accumulate 2:00 Superman hold
Thursday, February 4
Warm-up: 2 rounds - 15 banded good mornings + 10 banded pull-aparts + 10 banded rows + :20 handstand hold + 10 plank-ups
Strength:
In 16:00, work to complete the following handstand push-up sequence
5-10-15-10-5
*Get a few deadlifts between sets to prep for WOD
**Pike push-ups or seated DB press to scale
WOD:
12:00 EMOM -
1st: 10 deadlifts (225/155)
2nd: Max alternating 1-arm DB hang clean and jerks (50/35)
*Score is total number of clean and jerks
Accessory (optional):
Accumulate 3:00 wall sit
Friday, February 5
Warm-up: In 10:00, work to complete the following - 10 wall ball squats + 30 jumping jacks + 10 sit-ups w/wall ball + 30 high knees + 10 wall ball thrusters + 30 lateral hops. In remaining time, warm-up for your max out Friday option.
Strength:
Max out Friday
In 14:00, work on a skill, movement, or lift of choice. Take some time to reflect on your fitness goal(s) for the year, and make a choice that will help you meet your goals. What do you want to get better at? Now is the time to invest!
WOD:
For time:
1,000 meter row
100 thrusters (45/35)
500 meter row
50 thrusters
*empty barbell for this spicy combo
Accessory (optional):
Accumulate 50 supine hamstring curls on wall ball or med ball
Saturday, February 6
Warm-up: 5-4-3-2-1 w/:30 bike between rounds - pass throughs + muscle cleans + strict press + horizontal ring rows + push-ups
WOD:
10-9-8-7-6-5-4-3-2-1
Hang power cleans (155/115 or 135/95 or 95/65)
Pull-ups
*The goal here is to push yourself on the weight. If you can do the higher sets unbroken (without dropping the bar), you probably need to add weight.
Finisher:
5 rounds -
10 hollow rocks
20 v-ups
:30 hollow hold
40 toe reaches
:60 rest between rounds