Monday, 2/8
Warm-up:
12:00 EMOM -
1st: :30 hollow hold w/pvc
2nd: :30 arch hold w/pvc
3rd: 10 kip swings or 5 hips-to-bar swings
WOD:
3 rounds for time -
20/15 calorie bike
15 pull-ups
20 overhead walking lunges (95/65 or 65/45)
Rest 3:00
1 round for time -
60/45 calorie bike
30 pull-ups
40 overhead walking lunges (95/65 or 65/45)
Accessory (optional):
5:00 active recovery on rower - easy pace
Tuesday, 2/9
Warm-up: 2 rounds - 5 back squats + 10 reverse Samson’s + 10 walk-outs w/push-up + 10 Kb suitcase deadlifts/side + :20 handstand hold or plank
Strength:
In 14:00 -
Back squats - work to a tough set of 3
WOD:
In 20:00, work to complete the following:
20-15-10-15-20
Deadlifts (225/155)
Handstand push-ups*
Max row calories in remaining time
*Pike push-ups or hand-release push-ups to scale
**Score is row calories
Accessory (optional):
2 rounds - :60 elevated pigeon stretch/side
Wednesday, 2/10
Warm-up: 2 rounds - 5 split jerk balances + 8 presses from split jerk position + 6 burpee step-ups + 10 pass throughs + :30 jump rope
Strength:
In 14:00, work to a tough clean and jerk single
WOD:
For time -
Buy-in: 100 double unders
Directly into -
30-20-10
Toes-to-bar
Single DB Devils press (50/35)
*Split Devils press however you would like, just make sure to get equal reps per side. For example, the first round you will get 15/side (30 total).
Accessory (optional):
Accumulate 200 flutter kicks (each kick counts as 1)
Thursday, 2/11
Warm-up: 3 rounds - 10 hand release push-ups + 10 pass throughs + 10 bench press w/empty barbell + 10 calorie ski
Strength:
12:00 EMOM:
1st: 5-7 ring dips, dips off GHD, or 12-15 dips off box or bench
2nd: :30 weighted plank
WOD:
10-9-8-7-6-5-4-3-2-1
Bench press (135/95 or 115/75)
1-2-3-4-5-6-7-8-9-10
Strict pull-ups
Accessory (optional):
30 1-arm bent over rows/side, moderate weight
Friday, 2/12
Warm-up: 5-4-3-2-1 - RDL’s + muscle cleans + front squats + burpees; followed by hip mobility (coaches choice)
Strength:
Complete 1 squat clean every :60 for 12:00, adding weight each time if possible
WOD:
For time with a partner-
P1 completes 8 front squats (95/65) + 8 burpees over bar
P2 rows for max calories
*Once P1 finishes 1 round, partners switch
**Go until you hit 200 calories total, between both partners.
Accessory (optional):
Accumulate 40-60 barbell glute raises
Saturday, 2/13
Warm-up: 3 rounds - 16 alt step ups + 10 pass throughs + 5 muscle snatches w/pvc or empty bar + 10 OHS w/pvc or empty bar
Strength:
Every :90 for 4 rounds -
1st: 3 touch-and-go power snatches + 3 overhead squats (stay light to moderate)
2nd: :45 smooth double unders, or 1 double + 1 single, or smooth singles
WOD:
For time:
50 alt DB snatch (50/35)
30 double unders
40 alt DB snatch
30 double unders
30 alt DB snatch
30 double unders
20 alt DB snatch
30 double unders
10 alt DB snatch
30 double unders
Accessory (optional):
Accumulate 100 hollow rocks - every time you break, get a :30 plank