Monday, February 13
Warm-up: 3 rounds - 12 v-ups + 10 pvc pass through + 8 banded forward raises + 6 strict press + :30 easy jump rope + :20 top of ring row hold
Strength:
In 14:00, complete the following for 4 rounds, starting light and building in weight if possible (2:00 rest between rounds) -
6 strict press + 5 push press + 4 push jerk
WOD:
For time -
100 double under or 200 singles
40 toes-to-bar, knees-to-elbow, or v-ups
80 double under or 160 singles
30 pull-up or challenging ring row
60 double under or 120 singles
20 C2B pull-up or challenging pull movement
40 double under or 80 singles
10 bar muscle-up, bar muscle-up from box, or other challenging pull movement
Accessory:
3x8 seal row https://youtu.be/KqbGIs16oAk
Tuesday, February 14
Warm-up: 10-8-6-4-2 bootstrappers + alt groiner + alt scorpion stretch + front squat + back squat (start w/ empty barbell and build to WOD weight; take barbell from rack)
WOD:
24:00 EMOM -
1st: 12/9-15/12 cal row or ski (scale to 12/9)
2nd: 8-10 front squat (135/95 or 95/65)
3rd: 12/9-15/12 cal row or ski (scale to 12/9)
4th: 8-10 back squat (135/95 or 95/65)
Accessory:
Accumulate 1:00/side side plank clam shell w/ :03 hold in top position https://youtu.be/1GrIAiPZMPE
Wednesday, February 15
Warm-up: 3 rounds - 10 banded pull-apart + 8 muscle snatch (empty barbell) + 6 overhead lunge (empty barbell or light plate) + :20 handstand hold or plank
Strength:
15:00 EMOM (start light and build in weight if possible) -
1st: 8-10 OH barbell lunge (take barbell from ground) or plate overhead lunge https://youtu.be/j6qhmcRRMNI / https://youtu.be/YoW748bhziI
2nd: :30-:45 kneeling banded crunch https://youtu.be/bnEbdVGBYZI
3rd: Rest
WOD:
For time, until you reach 50 snatches (2:00 between rounds) -
12-15 HSPU, or any push-up variation
12/9-20/15 cal bike
Max unbroken power snatch (115/75 or 85/55 or 65/35)
*Each round consists of 1 touch-and-go power snatch set; 2:00 rest begins once athlete can no longer maintain this rhythm
Accessory:
Accumulate 30-50 prone T raises (thumbs up) https://youtu.be/3GJoiYUYwr0
Thursday, February 16
Warm-up: 3 rounds - 8 muscle clean (empty barbell) + 10 banded good mornings + 8 sumo KB deadlift (start light and build) + 10 reverse Samson
Strength:
In 12:00, complete 3 rounds (:90 rest between rounds) -
1st: 16-20 KB sumo deadlift, challenging weight https://youtu.be/3lVA-pvV6fg
2nd: :30-:45 toes to KB https://youtu.be/TtTVhMw1u1I
WOD: (16:00)
For time -
2 rounds -
15 hang power clean (95/65 or 75/45) + 15 burpees
:60 rest
3 rounds -
10 hang power clean (135/95 or 105/75) + 10 burpees
:60 rest
4 rounds -
5 hang power clean (175/125 or 155/105) + 5 burpees
Accessory:
Accumulate 1:00/side banded Pallof press w/ raise https://youtu.be/PzrHDAb3hVQ
Friday, February 17
Warm-up: 2 rounds - 100 meter easy run or row + 8 wall ball squats + 10 alt step-ups :30 high knees + :30 jumping jacks + :30 alt quad stretch
WOD:
“Kelly”
5 rounds for time (scale to 3) -
400 meter run
30 box jumps or step-ups (24/20 in)
30 wall ball (20/14 or 14/10)
*Expected times for Kelly - Beginner 34-40 mins; intermediate 25-31 mins; advanced 19-22 mins; elite < 18 mins
Accessory:
Accumulate 1:00/side supine banded hamstring stretch + 1:00/side banded hip flexor stretch https://youtu.be/g1sOD9TYrLY + 1:00 hands on box stretch https://youtu.be/eW-NtP9yF8c
Saturday, February 18
Warm-up: 3 rounds - 8 banded RDL/side https://youtu.be/WkV4U7N2VSw + 6 bottoms up KB press/side (light) https://youtu.be/M5k_4Y_UVU4 + :20 HS hold or plank + :30 pigeon stretch/side
Strength:
In 12:00, superset the following for 3 rounds (:90 rest between rounds) -
1st: 6-8 single leg KB RDL/side (54/35 or 35/20)
2nd: 6-8 KB 1-arm KB strict press/side (54/35 or 35/20) https://youtu.be/Pzv5zvY-J5s
WOD:
For quality reps @ steady pace -
50-40-30-20-10
American KB swing (54/35 or 40/20) https://youtu.be/mKDIuUbH94Q
Sit-ups
*10 m HS walk, :20 HS hold, or :30 feet elevated plank after each round
Accessory:
3x10-12 seated banded row https://youtu.be/Jy-WCFAofBY