Monday, February 17
Warm-up: 2 rounds - 8 bent-over row (start w/ empty barbell) + 4 kip swing + :30 easy jump rope + 4 inch worm w/ push-up + 8/side side lying banded open book stretch
Strength:
Every 2:00 x6 (12:00) -
10-8-8-8-6-6
Barbell bent-over row (start light and slowly build if possible)
WOD:
10 rounds for time -
3 bar muscle-up or 6 pull-up
30 double under or 60 singles
Accessory:
3x10-15/side deficit clam shell from bench
https://youtube.com/shorts/vuNbx88psOc?si=YpxTSgrXHZuxSOOm
Tuesday, February 18
Warm-up: 8-6-4 alt hamstring scoop + alt Cossack squat + scorpion stretch/side + alt reverse Samson + wall ball thruster + thread the needle w/ thoracic rotation/side
WOD:
In 30:00, complete 3 rounds (2:00 rest between rounds) -
10-8-6-4
Wall ball (20/14 or 14/10 or 10/6)
Bike calories
Sit-ups
*1 round = 28 reps of each movement
Accessory:
Accumulate 1:00/side banded lat stretch from straddle
Accumulate 1:00 med ball thoracic extension w/ light plate
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
https://youtu.be/RGKSvvjzMzI?si=uDElahYNdsoZGccD
Wednesday, February 19
Warm-up: 2 rounds - 14 banded pull-apart + 12 pvc pass through + 10 supine toes-to-rig + 8 push-up to pike + :30/side figure-4 stretch w/ rotation + :30 cat cow
WOD:
In 40:00, complete the following @ steady pace (zone 2) -
4,000 meter row or ski
Every 1,000 meters, starting @ 0:00 -
25 barbell bicep curl (45/35)
20 push-up
15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Tabata Copenhagen plank w/ rotation (4 rounds/side)
https://youtu.be/p8hMXmel7lE?si=8tI05dugbLMqPEHd
Thursday, February 20
Warm-up: 6-4-2 alt DB snatch (light) + 1-arm DB overhead walking lunge/side (light) + thoracic rotation from runners lunge/side + bootstrapper + :30 chest opener stretch
Strength:
Every 2:00 x3 (18:00) -
8/side 1-arm overhead walking lunge
12 DB lat pull-over
16 DB plank pull-through (feet elevated for extra challenge)
*Suggested DB weight for all movements = 50/35 or 40/25 or 30/15
WOD:
12:00 EMOM -
12 alt DB snatch (50/35 or 40/25 or 30/15)
9 burpee box jump over or step-over (24/20 in or lower)
*Scale reps as needed to maintain pace (e.g., 6 BBJO instead of 9)
Accessory:
3x10-15 chest supported DB lat kick back (2 @ light/moderate weight)
https://youtu.be/E7Bu5WVIxgY?si=902J_iZNQufjJLhZ
Friday, February 21
Warm-up: 15:00 AMRAP - 10 banded good morning + :30 squat hold + 8 DB bench press (2 @ light weight) + :30/side pigeon stretch + 10 upward to downward dog flow
WOD:
3 rounds @ steady pace (zone 2) -
30 KB swing (53/35 or 35/25 or 25/15)
30 goblet squat (same weight as above)
400 meter row or ski
30 DB bench press (2 @ 50/35 or 40/25 or 30/15)
30 cal bike
Accessory:
Accumulate 1:00/side banded hamstring stretch + 1:00/side couch stretch
Saturday, February 22
Warm-up: 8-6-4-2 deadlift (start light and build to 50% 1RM) + alt thoracic reach from low squat + alt shoulder tap from handstand, pike, or plank + :30 Superman hold
WOD:
10-9-8-7-6-5-4-3-2-1
Deadlift (start @ 50% 1RM and build by 5% each round if possible)
Box supported leg raise
https://youtu.be/Y_FRQ4n_mCc?si=yki-gL8fbjH5Kz24
*After each round, alternate between -
:30-:45 Russian twist (20/14 or 14/10 or 10/6)
Max distance handstand walk or :30 handstand walk progression
Accessory:
1:00/side figure-4 stretch w/ rotation