Monday, February 28
Warm-up: In 10:00, work to complete 5-4-3-2-1 push-up to pike + pass throughs + step-ups/side + ring rows + inch worms
Strength:
In 15:00, work to complete 4-5 rounds of the following -
20 hollow rocks + 20 v-ups + 20 Russian twists + 40 mountain climbers + :30 plank
WOD:
22.1
15:00 AMRAP -
3 wall walks
12 alt DB snatches (50/35 or 35/20)
15 box jump overs or step overs
*If you have completed 22.1 already, you can re-do it at this time, or use today as an active recovery day and complete 2 rounds @ a steady pace - 500 m row or ski + 40 air squats + 30 sit-ups + 20 push-ups + 10 pull-ups
Accessory:
Accumulate 1:00 seated pike stretch + 1:00 seated straddle stretch
Tuesday, March 1
Warm-up: 3 rounds - 5 bootstrappers + 10 alt groiners + 3 front squats + 3 back squats (start w/empty barbell and build to 50% front squat 1RM)
Strength:
E2MOM for 10:00 -
3 front squats + 3 back squats
*Start at 50% 1RM front squat and build by 10% each round, to end around 90%
WOD:
Slim Shady
4 sets (1 set every 5:00) -
25/20 cal row or ski
20 wall balls
50 double unders or 100 singles
*Adjust reps as needed to assure at least 1:00 rest each round (e.g., 20/15 cals, 15 wall balls, 50 singles)
Accessory:
3x6-8 KB single leg deadlift/side
Wednesday, March 2
Warm-up: 10-8-6-4-2 muscle snatches + tuck-ups + alt scorpion stretch; :20 box stretch b/t rounds
Strength:
In 15:00, complete the following snatch sequence, building in weight if possible (rest at least :60 between sets) -
3-3-3-3-3
Power snatch
*Snatches should be touch & go for all 3 reps; if you cannot do that, your weight is too heavy
WOD:
Viking Ship
3 rounds for time -
15/12 cal bike
15 toes-to-bar, knees-to-elbow, or v-ups
10 squat or power snatches (95/65)
15 toes-to-bar, knees-to-elbow, or v-ups
15/12 cal bike
2:00 rest between rounds
Accessory:
3x8-10 light DB external rotations
Thursday, March 3
Warm-up: In 10:00, build to 60% 1RM power clean; between lifts get 5 ring rows + 10 alt toe touches from plank
Strength:
E2MOM for 10:00 -
3 power cleans + 2 hang power cleans
*Start at 60% 1RM and build to heavy or moderate set; lifting sequence should be unbroken
WOD:
Arnold
For quality -
10-9-8-7-6-5-4-3-2-1
Unbroken strict pull-ups or inverted barbell row ( https://youtu.be/l_jvOTSVu8w )
1-2-3-4-5-6-7-8-9-10
Unbroken push-ups
*Wear weighted vest if desired and proficient at both movements
Accessory:
3x10-12 banded row from side plank position
Friday, March 4
Warm-up: 2 rounds - 10 banded pull-aparts + :30 banded side steps + 10 banded forward raises + :30 easy bike + 10 air squats + :30 shoulder taps from plank
WOD:
Zoomers
In teams of 2, you go, I go -
30 rounds for time -
5 DB thrusters (2 @ 50/35 or 40/20)
5 DB push jerks (2 @ 50/35 or 40/20)
5 burpees over DB’s
Accessory:
3x8-10 chest supported DB Y raise
Saturday, March 5
Warm-up: 100 meter run + 100 meter ski + 100 meter row + 10 cal bike + 2 rounds - 10 banded bent-over rows + 10 swimmers + 10 prone T’s + 5 Pendlay rows (building)
Strength:
15:00 EMOM -
1st: 8-10 Pendlay rows, moderate weight
2nd: :30 handstand work, or challenging plank variation
3rd: Rest
WOD:
“Helen”
3 rounds for time -
400 meter run
21 KB swings (54/35 or 35/20)
12 pull-ups or ring rows
*Expected times for Helen - Beginner 15-17 mins; intermediate 11-14 mins; advanced 9-10 mins; elite < 8 mins
Accessory:
3x15-20 banded lat pull-downs or 8-10 cable lat pull-downs