Monday, 2/15
Warm-up:
15:00 EMOM -
1st: :30 handstand hold, pike hold, or plank
2nd: :30 v-ups for quality
3rd: 15/10 calorie sprint (bike, row, or ski - athlete’s choice)
WOD:
8:00 AMRAP:
8 toes-to-bar
8 handstand push-ups
8 1-arm DB clusters
:60 rest
6:00 AMRAP:
6 toes-to-bar
6 handstand push-ups
8 1-arm DB clusters
:60 rest
4:00 AMRAP:
4 toes-to-bar
4 handstand push-ups
8 1-arm DB clusters
*scaling options - knees to elbow or v-ups instead of toes-to-bar; pike push-ups, hand release push-ups, or seated DB press instead of HSPU.
Accessory (optional):
200 shoulder taps from plank (each tap counts as 1)
Tuesday, 2/16
Warm-up: 3 rounds - 5 muscle cleans + 10 elbow punches + 5 front squats + 10 groiners + 5 bootstrappers
Strength:
In 14:00 -
Work to a tough power clean or squat clean single (athlete’s choice)
WOD:
For time -
100 double unders
35 hang power cleans (95/65)
75 double unders
25 hang power cleans (115/85)
50 double unders
15 hang power cleans (135/95)
25 double unders
5 hang power cleans (155/105)
*Single under reps will be 200-150-100-50
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)
Wednesday, 2/17
Warm-up: 2 rounds - 20 m walking alt quad stretch + 20 m Spider-Man + 10 ring rows + 10 inch worms w/push-up
Strength:
12:00 EMOM -
1st: 6-8 renegade rows
2nd: 10-15 deficit push-ups from plates or 15-20 traditional push-ups
3rd: :30 weighted glute bridge hold
WOD:
4 rounds for time -
21 wall balls (20/14)
15 front squats (155/105 or 115/75)
9 pull-ups
*:60 rest between rounds
**Score is the time for your slowest round
Accessory (optional):
Accumulate 60 banded lat pull-downs or 30 cable pulls
Thursday, 2/18
Warm-up: 2 rounds - :60 easy bike + 20 meter walking lunges + 10 pass throughs + 5 muscle snatches + 10 plank-ups
Strength:
In 12:00 complete the following EMOM -
Minutes 0-4: 3 tall snatches (light weight)
Minutes 4-8: 1 power snatch + 4 OH lunges (moderate weight)
Minutes 8-12: 1 power snatch (moderate to heavy)
*The goal is to build in weight each segment. Have plates close so that you can quickly add.
WOD:
Buy-in: 1,000 meter row
Directly into 3 rounds -
30 alt DB snatch (50/35)
20 single arm overhead lunges (50/35)
10 burpees over DB
*10 per side each round for OH lunges, 20 total
Accessory (optional):
Accumulate 2:00 banded side steps
Friday, 2/19
Warm-up: 2 rounds - 10 RDLs w/empty barbell + 10 suitcase dual KB deadlifts + :30 elevated pigeon stretch/side + :30 t-spine stretch, followed by specific warm-ups for max out Friday choice.
Strength:
In 14:00, work on skill or lift of choice. Get a few deadlift reps between sets, working toward the weight you plan to lift in WOD.
WOD:
For time:
30-25-20-15-10
Bike cals
10-10-10-10-10
Deadlifts (225/155)
*Rx plus weight - 275/185
Accessory (optional):
Accumulate 100 sit-ups
Saturday, 2/20
Warm-up: 5-4-3-2-1 - ring rows + strict press + push press + push-up to pike; followed by shoulder mobility (coaches choice)
WOD:
Every 10:00 for 4 rounds -
300 meter row
50 double unders or 100 singles
20 toes-to-bar, knees-to-elbow, or 40 v-ups
20 push press (95/65)
300 meter row
Accessory (optional):
3 rounds - max effort strict pull-ups; get sufficient rest between rounds