Monday, February 5
Warm-up: 3 rounds - 9 banded good mornings + 7 DB bench (start light and build to WOD weight) + 5 push-up to pike + 3 bear complex (start w/ empty barbell)
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
10-15 DB push-ups (use the weight you plan to bench in WOD) https://youtu.be/VrSGEXrwZAc?si=DSFZYHNt53Eiq7iQ
4-3-2-1 bear complex (start light and build if possible) https://youtu.be/5_lc4X-7szY?si=-DUAUt0WftHlWSms
WOD:
10:00 AMRAP -
3-6-9-12…etc
DB bench press (2 @ 50/35 or 40/20 or 20/10)
Front squat (take barbell from ground @ 95/65 or 45/35)
*Continue to add 3 reps to each movement until time is up
Accessory:
Accumulate 50-70 mountain climbers, banded if possible (rest as needed) https://youtu.be/raTrsBMzJfo?si=60-AYFyXfoHLOcM8
Tuesday, February 6
Warm-up: 3 rounds - 12 pvc pass through + 10 tempo ring row + 8 alt curtsy lunge (no weight) + :30 easy bike + :30 banded pvc lat pull-down from hollow
https://youtu.be/-ver-j_BvkM?si=OovkbQJIVrEAO2J9
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
:30/side banded Pallof press walkout https://youtu.be/AA3papEyrKU?si=NC1NXR8gT1-x6ZHq
8-10/side goblet curtsy lunge @ moderate weight
WOD:
5 rounds for time -
20/15 cal bike
10-8-6-4-2
Bar muscle-up, chest-to-bar pull-up, or challenging pull variation
Accessory:
3x8 DB chest-supported row, :03 pause @ top (2 @ moderate weight)
https://youtu.be/0-DXJiceG-0?si=pRq3o3jKIRthXYq-
Wednesday, February 7
Warm-up: 5-4-3-2-1 dual DB push press (start light and build to Strength weight) + Cossack squat/side + reverse Samson/side + :30 easy jump rope
Strength:
12:00 EMOM -
8-10 DB push press (2 @ 50/35 or 40/20 or 20/10)
3-5 deadlift, getting warm for WOD
Rest
WOD:
E2MOM x9 (18:00) -
0:00-6:00
9 deadlift (155/105 or 115/85 or 95/65) + 25 double under or 40 singles
6:00-12:00
7 deadlift (175/125 or 155/105 or 115/85) + 35 double under or 60 singles
12:00-18:00
5 deadlift (225/155 or 175/125 or 155/105) + 45 double under or 80 singles
*For example, starting @ 0:00, athlete completes 9 deadlift + 25 double under, then rests until 2:00
Accessory:
Accumulate 30-60/side banded row from side plank
Thursday, February 8
Warm-up: 2:00 easy row or ski, directly into - 5-4-3-2-1 thoracic reach/side from runners lunge + power snatch (start w/ empty barbell and build to WOD weight) + :20 seated leg raises + :20 HS hold or plank
WOD:
36:00 EMOM -
15/12 cal row or ski (scale to 12/9)
5 wall ball + 3 HSPU + 1 power snatch (115/85 or 85/55 or 55/35)
Rest
30 ft HS walk or :30 HS walk progression (e.g., extended plank)
Max unbroken* toes-to-bar reps (scale to knees-to-elbow or incline leg raises)
Rest
*Rest starts once you drop off pull-up bar
Accessory:
Accumulate 2:00 banded dead bug (make sure lower back stays pressed to ground) https://youtu.be/wCwn7-Z-XjE?si=CAle6aKUCiPnwXSw
Friday, February 9
Warm-up: 3 rounds - 10 alt scorpion stretch + 5 back squat (start w/ empty barbell and build to 50% 1RM) + :30 easy row + 5 burpee broad jump + 10 alt box step-up
Strength:
Every :90 x8 (12:00) -
5 back squat (start @ 50% 1RM and build by 5%, ending around 85% 1RM)
WOD: (15:00)
5:00 AMRAP for max burpees -
500 meter row
Max burpees or up downs over rower
-5:00 rest-
5:00 AMRAP for max box overs -
500 meter row
Max box jump over or step-over (24/20 in)
*Score is sum of burpee and box jump reps
Accessory:
Accumulate 60-100 sit-ups
Saturday, February 10
Warm-up: 1:00 easy bike, directly into - 5-4-3-2-1 pvc jerk balance https://youtu.be/uChko6SbE5g?si=9ZPo5jES-fO8vYGd + push or split jerk (start w/ empty barbell and build to 60% 1RM) + thread the needle w/ thoracic rotation/side
Strength:
10:00 EMOM -
1 jerk, push or split, from rack
Round 1 and 2 - 60% 1RM
Round 3 and 4 - 65% 1RM
Round 5 and 6 - 70% 1RM
Round 7 and 8 - 75% 1RM
Round 9 and 10 - 80% 1RM
WOD:
14:00 EMOM -
12/9 cal bike
2 jerk, push or split @ 80% 1RM, or ending weight from Strength
Accessory:
Accumulate 2:00/side Copenhagen plank https://youtu.be/tKb76R21AfM?si=a759Ul_82wDIANO-