Monday, 2/22
Warm-up: :60 easy bike + 20 alternating step-ups + 15 pass throughs, followed by: 5-4-3-2-1 - hang snatch + push-ups + horizontal ring rows
Strength:
On a 12:00 running clock, complete 4-5 sets of the following complex -
1 snatch grip deadlift + 1 hang power snatch (above the knee) + 1 power snatch (from ground)
*Build to a moderate weight
WOD:
For time -
40/30 calorie bike
40 single DB alternating step-ups (50/35 or 35/20)
20 single DB OH lunges
40 pull-ups
20 single DB OH lunges
40 single DB alternating step-ups
40/30 calorie bike
*DB can be held in any way above the waist
Accessory (optional):
Accumulate 2:00 hollow hold
Tuesday, 2/23
Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace - 3 back squats (start w/empty bar and build) + 10 bootstrappers + 10 groiners + 10 plank-ups + 10 banded pull-aparts
Strength:
On a 14:00 running clock, build to a tough set of 3 back squats
WOD:
“The Chief”
5 rounds -
3:00 AMRAP:
3 power cleans (135/95)
6 push-ups
9 air squats
:60 rest between rounds
Accessory (optional):
30 GHD hip extensions or 25 banded quadruped hip extensions/side
Wednesday, 2/24
Warm-up: 2 rounds - :30 plate hops + 10 plate ground to overhead + :30 chest opening stretch + 1 jumping pull-up w/:05 chin over bar hold + 10 banded bent over rows
Strength:
Every :90 for 4 rounds:
1st: Max effort strict pull-ups (once you drop off the bar, rest)
2nd: :45 smooth double unders, 1:1 double single, or smooth singles
*The focus is not on how many you can get in :45, but rather how tight you can stay. Keep an imaginary pencil squeezed under your armpit and only move at wrist. Keep a light, steady jump on your toes (no stomping)
WOD:
10 rounds for time -
12 push press (95/65)
24 double unders (or 48 singles)
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)
Thursday, 2/25
Warm-up: 3 rounds - :30 plank + 10 reverse Samson’s + :30 elevated pigeon stretch/side + 10 push-up to pike + :45 easy row
Strength:
12:00 EMOM:
1st: 15 weighted, straight-leg sit-ups
2nd: 15 Russian KB swings, moderate to heavy
3rd: 5 deadlifts (slowly building to the weight you plan to lift in WOD)
WOD:
4 rounds for time -
15 toes-to-bar
15 deadlifts (225/155 or 155/105)
400 meter run (or row)
Accessory (optional):
Accumulate 30 barbell glute raises
Friday, 2/26
Warm-up: 2 rounds - 5 burpee broad jumps + 5 bench press w/empty bar + 10 muscle cleans + 10 front squats + 10 pass throughs
Strength:
On a 14:00 clock -
Bench press - build to a tough set of 3
WOD:
In teams of 2, one partner working at a time (20:00 cap) -
8 rounds (4 per partner):
10 hang cleans (95/65)
8 burpees over bar
Directly into:
8 rounds (4 per partner)
8 hang squat cleans (95/65)
10 calorie ski
Accessory (optional):
200 meter Farmers carry
Saturday, 2/27
Warm-up: shoulder mobility (coaches choice), directly into 3 rounds - 10 banded pull-aparts + 5 calorie bike + 10 overhead squats w/pvc or empty barbell + 5 Sotts press w/pvc or empty barbell
Strength:
In 12:00, work to a challenging set of 3 overhead squats, or spend this time working on overhead squat mobility and form
WOD:
On a 4:00 running clock, complete 4 sets of the following:
500/400 meter row
15 power snatch
Max double unders in remaining time
:60 rest between sets
*Snatch reps decrease by 3 each set….15,12, 9, 6
Set 1 - 15 reps @ 95/65, or 65/45
Set 2 - 12 reps @ 115/75 or 75/55
Set 3 - 9 reps @ 135/95 or 95/65
Set 4 - 6 reps @ 155/105 or 115/75
Accessory (optional):
Accumulate 2:00 side plank/side + 50 weighted side bends/side