Monday, February 7
Warm-up: In 10:00, work to build to 60% 1RM front squat weight; between warm-up lifts, get 10 pass throughs + :30 banded side steps
Strength:
In 16:00 work to complete 4 rounds of the following (2:00 rest b/t sets) -
5 front squats + 10 back squats
*Weight @ 60% 1RM front squat; take a few breaths between front & back squats
WOD:
Zinger
Every 2:00 for 6 rounds (12:00) -
12 push press (95/65 or 75/45)
24 double unders or 48 singles
Accessory:
Accumulate 2:00 hollow hold, weighted if possible
Tuesday, February 8
Warm-up: In 10:00, build to 70% 1RM hang power clean or moderate weight; between warm-up lifts, get 5 kip swings + 5 push-up to pike
Strength:
Every :90 for 6 sets (9:00) -
3-3-2-2-1-1
Hang power cleans
*Start at 70% and build to a heavy single
WOD:
Animal Crossing
For time -
8-6-4-2
Bar muscle ups, chest to bar pull-ups, or challenging ring rows
40-30-20-10
Hang power cleans (95/65)
Accessory:
3x10 DB skull crushers
Wednesday, February 9
Warm-up: 3 rounds - 5 pendlay rows (slowly build in weight) + 10 banded good mornings + 8 plank-ups + 8 alt scorpion stretch
Strength:
12:00 EMOM -
1st: 8-10 Pendlay rows, moderate weight
2nd: :60 dual DB or KB deadlifts, moderate weight
3rd: Rest
WOD:
Hammer time
12:00 AMRAP -
5 DB bench press (50/35 or 40/20)
8 push-ups
*Extra challenge - deficit push-ups on DB’s
Accessory:
4x:30-:45 Chinese Back plank, weighted if possible
Thursday, February 10
Warm-up: 5-4-3-2-1 muscle snatches + overhead squat w/empty barbell + reverse Samsons/side
Strength:
In 14:00, work to a heavy complex, or stay moderate and work on form -
1 power snatch + 1 overhead squat + 1 hang power snatch + 1 overhead squat
WOD:
Gainsville
3 rounds for max reps -
:90 bike cals
:30 rest
:90 American KB swings (54/35)
:30 rest
:90 KB goblet lunges (54/35)
:30 rest
*Score is total number of reps for all 3 rounds
Accessory:
3x8-10 DB Cuban press
Friday, February 11
Warm-up: 10-8-6-4-2 air squats + single leg v-ups + inch worms + alt groiners
WOD:
Cincy Strong
In teams of 2, you go, I go -
30:00 AMRAP -
10-20-30-40-50…etc.
Calorie row or ski
DB squats (2@50/35 or 40/20)
Toes-to-bar
Accessory:
:60 banded hamstring stretch/side
Saturday, February 12
Warm-up: 2 rounds - :30 box stretch + 10 ring rows + :30 mountain climbers + 10 muscle cleans + :30 pigeon stretch/side
Strength:
In 12:00, work to complete 4 rounds of the following -
10 sit-ups + 20 hollow rocks + :30 plank
:60 rest between rounds
WOD:
Who Dey
Every 2:00 until failure -
12 burpees
10 pull-ups or ring rows
1 power clean
*Start at 60% 1RM power clean and build by about 5% each round if possible; multiple power clean attempts are allowed; work-out ends when you can no longer make your power clean weight in 2:00 interval
Accessory:
3x10 glute bridge chest fly