Monday, February 14
Warm-up: In 10:00, warm up to 70% 1RM front squat, or a little heavier than you lifted last week; between lifts get 5 inch worms
Strength:
In 16:00, work to complete 4 rounds of the following (2:00 rest between rounds) -
4 front squats + 8 back squats OR 12 challenging DB squats
*Weight at 70% 1 RM front squat; take a few breaths between front and back squats
WOD:
Cupid
For time -
50 wall balls
40 toes-to-bar, knees-to-elbow, or v-ups
30 cal row, bike, or ski
-Rest 2:00-
25 wall balls
20 toes-to-bar, knees-to-elbow, or v-ups
15 cal row, bike, or ski
Accessory:
2 x max effort Russian twists w/wall ball; rest 2:00 between sets
Tuesday, February 15
Warm-up: In 10:00, build toward bench press and bent over row weight you plan to lift in WOD (start w/empty barbell); between warm up lifts, get 10 plank-ups
Strength:
9:00 EMOM -
1st: :60 plank
2nd: :60 sit-ups
3rd: Rest
WOD:
Muscle Max
For quality -
20-16-12-8-4
Bench press (135/95 or 115/75 or 85/55)
Dips (ring or box)
Bent over rows (115/85 or 85/55)
V-ups
Accessory:
10 prone pvc behind the neck presses
Wednesday, February 16
Warm-up: 5-4-3-2-1 kip swings or hollow rocks + ring rows + push-up to pike + pass throughs
Strength:
Every :30 for 30 reps (15:00) -
1 power or squat snatch
*Pick a weight where you can maintain a high quality lift for every rep and stay there
WOD:
Snow Drifter
For time -
30 handstand push-ups or seated overhead DB press
40 pull-ups or challenging ring rows
50 push-ups
60 Russian KB swings (70/54 or 54/35)
Accessory:
Prone shoulder stretch - hold each position for :30
Thursday, February 17
Warm-up: 2 rounds - 10 reverse Samson + :30 banded side steps + 10 bootstrappers + :30 mountain climbers + 5 good mornings w/empty barbell or pvc
Strength:
Every :90 for 4 rounds (12:00) -
1st: :45 1-arm overhead walking lunges, switching arms as needed OR goblet lunges
2nd: 3-5 deadlift, building toward WOD weight
WOD:
Firebreather
10 rounds for time -
3 deadlift (225/155 or 175/125 or 95/65)
6 bar-facing burpees or step back burpees
9 air squats
Accessory:
Accumulate 30-50 supine hamstring curls w/med ball
Friday, February 18
Warm-up: 10-8-6-4-2 alt groiners + alt toe touches from plank + air squats + banded pull-aparts
Strength:
9:00 EMOM (steady pace for each movement) -
1st: :60 goblet squats, moderate weight
2nd: :60 1-arm DB hang power clean and jerk
3rd: Rest
WOD:
Oh My Quads
In teams of 2, you go, I go -
20:00 AMRAP -
10 DB thrusters (2@50/35 or 40/20)
20 double unders or 40 singles
Accessory:
3x10-12 glute bridge w/chest fly
Saturday, February 19
Warm-up: 5-4-3-2-1 power cleans (Start w/empty barbell and build to WOD weight) + ring rows + inch worms w/push-up
WOD:
Jump Around
30:00 EMOM -
1st: 12/9 calorie row, bike, or ski
2nd: 15 sit-ups
3rd: 3 power cleans (155/105 or 135/95 or 95/65)
Accessory:
1 set - max effort strict pull-ups