Monday, February 26
Warm-up: 3 rounds - 6 DB bench press (start light and slowly build) + :30 easy jump rope + 10 pvc pass through + :30 chest opening stretch + 12 alt scorpion stretch
Strength:
Every :90 x8 -
6 DB bench press (start light and build to a heavy set of 6)
WOD:
For time -
10-9-8-7-6-5-4-3-2-1
Burpees or hand release push-ups
20 double under or 30 singles after each round
Accessory:
Tabata bicep curls (45/35)
Tuesday, February 27
Warm-up: 2:00 easy bike directly into 3 rounds - 10 banded good morning + :30 warm up for gymnastics skill + 5 deadlift (light weight) + :30 pigeon stretch/side
Strength:
15:00 EMOM -
3-5 deadlift, warming up to WOD weight
:30-:60 work on gymnastics skill of choice
Rest
WOD:
2 rounds @ steady pace (:90 rest between rounds) -
30/25 cal bike (scale to 20/15)
8 unbroken deadlift (275/185 or 225/155 or 155/105)
40 sit-ups
8 unbroken deadlift (275/185 or 225/155 or 155/105)
30/25 cal bike (scale to 20/15)
*Pick a deadlift weight where you can cycle all reps (touch and go) without letting go of the bar
Accessory:
Accumulate 2:00/side banded hamstring stretch
Wednesday, February 28
Warm-up: 10-8-6-4 alt Cossack squat + bootstrappers + supine toes-to-rig + alt quad stretch + DB walking suitcase lunge (start w/ no weight then slowly build)
Strength:
Every :90 x4 (12:00) -
12 DB walking suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
:30-:45 DB plank pull through (use 1 DB from your lunge weight) https://youtu.be/DrNMoMm6rg8?si=rNB-xk7A3wwOg5ae
WOD:
For time -
30 wall balls (20/14 or 14/10)
60 toes-to-bar, knees-to-elbow, or v-ups
30 wall balls (20/14 or 14/10)
Accessory:
3x:30 ring support hold (or support hold from dip handles or boxes)
https://youtu.be/KbR_lnfksAU?si=HGikRbrdFDl2bIUn
https://youtu.be/K3YE-tG6kPo?si=Ztk032V7B87PhWEj
Thursday, February 29
Warm-up: 200 m run, row, or ski directly into 5-4-3-2-1 strict press (start w/ empty barbell and build to Strength weight) + 1-arm ring row/side + burpee broad jump
Strength:
In 15:00, superset the following x4 (:90 rest between sets) -
8-10 strict press (no heavier than ½ BW)
14-16 alt gorilla row (2 @ 54/35 or 35/20) https://youtu.be/urfjFI2Ahww?si=ZW3WlVBa3Ytv2txB
WOD:
16:00 EMOM -
15/12 cal row or ski (scale to 12/9)
200 m run (scale to 100)
10 box jump over or step over (24/20 in) + max BMU, jumping BMU, or challenging pull movement
Rest
Accessory:
3x8-10 DB lat pullover @ moderate weight
https://youtu.be/FK4rHfWKEac?si=TaB5u9MVUNsYNUkR
Friday, March 1
Warm-up: 5-4-3-2-1 power clean (start w/ empty barbell and slowly build) + push-up to pike + runner lunge w/thoracic rotation/side + :20 HS hold, pike hold, or plank
Strength:
In 18:00, complete the following x4 (:90 rest between rounds) -
15-25 ft HS walk OR :20 weight shift from HS, pike hold, or plank https://youtu.be/OAfvOJUovdg?si=3vNk7n7o2lo2qlNz
1 power clean + 1 low hang power clean + 1 high hang power clean (start moderate and build to a challenging complex if possible)
8/side single leg KB pass around (no heavier than 25#)
WOD:
7:00 AMRAP for total push-up reps -
Max handstand push-up, pike push-up, or challenging push-up variation
EMOM starting @ 1:00 -
5 power clean (135/95 or 115/75 or 85/55)
Accessory:
3x10 cable tricep pulls @ challenging weight (:60 rest between sets)
Saturday, March 2
Warm-up: 2:00 easy row or ski directly into 5-4-3-2-1 back squat (start w/ empty barbell and build to 50% 1RM) + KB hip opener stretch/side + muscle snatch + overhead squat (empty barbell)
*Athletes will need 2 barbells
Strength:
Superset the following every 2:30 x6 (15:00) -
9-7-5-5-5-5 back squat (@ 50, 55, 60, 65, 70, 75% 1RM)
10 supine hamstring curls on exercise ball
WOD:
3 rounds for time (3:00 rest between rounds) -
10 hang power snatch (95/65 or 65/45)
12 cal bike
-:30 rest-
10 bar muscle-up, pull-up, or ring row
12 overhead squat (95/65 or 65/45)
*Note: All 4 movements account for 1 round
Accessory:
Superset x3 (:60 rest) - 15 tuck-up + 20 mountain climber + :30 plank