Monday, February 12
Warm-up: 2:00 easy row or ski, directly into 3 rounds - 8/side 1-arm ring row + 6 push-up to pike + 4/side thoracic reach from low squat + :30 hollow hold
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
16-20 alternating knee raise from front support (rings or dip handles) https://youtu.be/Dfpbu6O8Xkg?si=XBJ0-L3m6TYxPyBu
16-20 alternating floating bird dog https://youtu.be/kXR_ZSgSBfs?si=3AxQoZiWwgEPi5at
WOD:
Rowing with Cindy
For time -
2,000 meter row or ski
E2MOM (starting @ 0:00) - 1 round of Cindy (5 pull-up + 10 push-up + 15 air squat)
Accessory:
2x 20 meter lateral bear crawl each direction
https://youtu.be/oPzX9WHrBMg?si=1Vkzq40Lf_1OSI_l
Tuesday, February 13
Warm-up: 3 rounds - 12 pvc pass through + 10 banded good morning + 8 alt shoulder tap from handstand or plank + 6 Cossack squat/side + :30 easy jump rope
Strength:
15:00 EMOM -
1 max distance HS walk, HS hold, or pike hold from box - rest after 1 attempt (add alt shoulder taps or gentle weight shift from HS or pike hold if able) https://youtu.be/rA_xFsWUPPU?si=eOa0DAg_1QtCRadg https://youtu.be/y1sxGjiUHqc?si=SpVEwCHMPTDvIBSn
3-5 deadlift (start light and build to WOD weight)
Rest
WOD:
Sprint Sesh
7:00 AMRAP -
1 wall walk
5 deadlift (225/155 or 155/105 or 95/65)
35 double under or 60 singles
Accessory:
2-3x - superset 12-16 tuck-ups + 12-16 arch-ups (:60 rest between sets) https://youtu.be/dMirQ7T3adU?si=6X-GvtlD0q-VeqGM
Wednesday, February 14
Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell) + inch worm w/ push-up + KB hip opener stretch/side + :30 alt quad stretch + :30 chest opening stretch on rings
Strength:
Every :90 x6 (9:00) -
5 back squat (start light and build to WOD weight)
WOD:
Quality Control
For quality reps @ steady pace (rest as needed) -
15-12-9
Back squat @ BW or ¾ BW or ½ BW
30-24-18
Dips from handles or bench
60-48-36
Sit-ups (GHD or weighted if desired)
Accessory:
Accumulate 75-150 banded chest flys
https://youtu.be/yVcEkvgymt8?si=vSR_7FfcNUG_OKHM
Thursday, February 15
Warm-up: 2:00 easy bike, directly into - 2 rounds - 12 alt scorpion stretch + 10 banded lat pull-down + 8 alt reverse Samson + 6 face pulls on rings (:03 pause in back position) + :30 glute bridge hold (w/ light plate @ hips if possible)
WOD:
Steady State (7/10 RPE)
Every 8:00 x4 (32:00) -
15 bike cals
15 KB swing (54/35 or 35/20)
10 goblet lunge (54/35 or 35/20 or 20/10)
10 burpees or up downs
5 toes-to-bar, knees-to-elbow, or scaled variation
5 bar muscle-up, jumping BMU, or other challenging pull movement
Accessory:
2-3x - 21 bicep curl series (7 reps from bottom to 90 degrees, 7 reps from 90 degrees to top, 7 full bicep curl reps); barbell weight no heavier than 65/55
https://youtu.be/tdbHeBu8yQg?si=3JTCfBh8z9y7WYwA
Friday, February 16
Warm-up: 5-4-3-2-1 power clean + jerk, push or split (start w/ empty barbell + build to 50% jerk 1RM) + thoracic rotation from runners lunge/side + :30 banded snow angels
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 push jerk + 1 hang power clean + 1 split jerk
(Start @ 50% jerk 1RM and build to heavy complex if possible)
Partner WOD: (20:00)
Howdy Partner
20 rounds for total meters (partners switch every minute) -
1:00 AMRAP
8 DB bench press (2 @ 50/35 or 40/25 or 25/15) + max row or ski meters
Accessory:
Accumulate 30-50/side - banded x walks https://youtu.be/LRkZTWs5RZE?feature=shared
Saturday, February 17
Warm-up: 2 rounds - 12 banded pull-apart + 10 banded forward raises + 8 air squats + 6 bootstrappers + :30 plank + :30 seated leg lifts
https://youtu.be/IcTApCXeUxA?si=Vp6Up5zaYLaR5Bz7
Strength:
9:00 EMOM -
12-16 alt DB plank pull through, moderate weight
Max L-sit or tuck sit on parallettes or boxes (1 set)
Rest
WOD:
50-40-30-20-10
Wall balls (20/14 or 14/10)
(2:00, :90, :60, :30 rest respectively after each set)
Accessory:
3x6/leg single leg KB pass around, moderate weight