Monday, February 6
Warm-up: 5-4-3-2-1 power clean + push jerk (start w/ empty barbell and build to 50% 1RM clean and jerk) + inch worms w/ push-up + scorpion stretch/side + :30 easy bike
Strength:
8:00 EMOM -
1st: :40 supine heel reach https://youtu.be/2CvMvcfhiTo
2nd: :40 plank-up to mountain climber https://youtu.be/NqFfxntZ25Q
WOD:
Every 3:00 x7 (21:00) -
200 meter row or ski
5 clean and jerk
*Start around 50% 1RM jerk (light weight) and build by 5% each round if possible
Accessory:
Accumulate 30-50 prone pvc behind the neck press https://youtu.be/F_n0S9kUNT4
Tuesday, February 7
Warm-up: 3 rounds - :30 easy jump rope + 10 alt toe touch from plank + :30 plank + 10 alt Cossack squat (no weight) + :30 alt quad stretch
Strength:
Every :90 x5 (15:00) -
1st: :45 overhead med ball lunge (20/14 or 14/10) https://youtu.be/vYdQCen6TjE
2nd: :30 supine hamstring curls on med ball https://youtu.be/EqJo6tPKEC8
WOD:
18:00 AMRAP -
15/12 cal bike
25 sit-ups
35 double under or 70 singles
*Every 2:00 (starting @ 2:00), complete 10 wall balls (20/14 or 14/10)
Accessory:
Accumulate 10 quadruped hip CARS/side https://youtu.be/9hmX3xwrUh0
Wednesday, February 8
Warm-up: 10-8-6-4-2 bench press (start w/ empty bar and build to 75% 1RM) + tempo ring rows + alt single leg v-up + :20 handstand hold or plank
Strength:
10:00 EMOM @ 75% 1RM, or moderately heavy weight -
3-5 bench press
WOD: (20:00)
For quality reps -
10-9-8-7-6-5-4-3-2-1
Strict pull-ups or inverted barbell row
1-2-3-4-5-6-7-8-9-10
Handstand push-up, or any push-up variation
10-9-8-7-6-5-4-3-2-1
Toes-to-bar, knees-to-elbow, or toes-to-rig https://youtu.be/opynTLALJS8
Accessory:
3x8-10 banded tricep kickback https://youtu.be/vzi_BxHuKqA
Thursday, February 9
Warm-up: 2 rounds - 10 banded pull-aparts + 12 banded good mornings + :30 warm up for gymnastics skill + 10 hand-release push-up + 12 pass throughs
Strength:
15:00 EMOM -
1st: 3-5 deadlift, warming up to WOD weight
2nd: :45-:60 gymnastics skill of choice (e.g., muscle-up, toes-to-bar, plank variation)
3rd: Rest
WOD:
5 rounds for time (scale to 3 rounds) -
10 bar-facing burpees
10 deadlift (225/155 or 155/105 or 95/65)
10 bar-facing burpees
Accessory:
3x12-15 banded face pull (:60 rest between rounds)
Thursday, February 9
Warm-up: 5-4-3-2-1 thread the needle w/ thoracic rotation/side https://youtu.be/KD_hDw_xft4 + KB hip opener stretch/side + back squat (start w/ empty barbell and slowly build to WOD weight)
Strength:
In 10:00, complete 3 rounds (:90 rest between rounds) -
:30 KB front rack hold, directly into :30 KB front rack squat (2 @ challenging weight) https://youtu.be/rdDNV6A3ds4
WOD:
For total back squat reps -
3:00 work/2:00 rest x4 (20:00) -
400 meter run
Max back squat (135/95 or 95/65)
Accessory:
3x8 tempo hip thrust @ back squat weight (3x1x1x3) https://youtu.be/ZIhbhXAKEQk
Saturday, February 11
Warm-up: 3 rounds - 10 banded good morning + 8 muscle snatch + 6 OHS (empty barbell) + 4 kip swings or :20 hollow hold + :30 glute bridge hold
Strength:
15:00 EMOM -
1st: 3 hang squat or power snatch (build to slightly heavier weight than WOD weight)
2nd: :45 RKBS (70/54 or 54/35 or 35/30)
3rd: Rest
WOD:
For time -
10-8-6-4-2
Hang squat or power snatch (115/85 or 85/55 or 65/35)
2-4-6-8-10
Bar muscle-up, chest-to-bar pull-ups, or challenging ring row
Accessory:
Accumulate 50 banded bicep curls https://youtu.be/MkPz57rN2nw