Monday, February 10
Warm-up: 15:00 AMRAP - 3 power snatch (start w/ empty barbell + build to WOD weight) + 5/side 1-arm ring row + 7 broad jump + 9 push-up to pike + 11 pvc pass through
WOD:
4 rounds for time (2:00 rest between rounds) -
9-6-3
Power snatch (115/85 or 85/55 or 45/35)
Burpee box jump over or step over (24/20 in or lower)
*Complete all 36 reps within 1 round, then rest; scaling option = 3 rounds instead of 4
Accessory
Tabata 1-arm banded row from plank (4 rounds/arm)
https://youtu.be/ir-wSYd_KLg?si=MRieKC0eYslpDJKG
Tuesday, February 11
Warm-up: 2 rounds - 10 alt reverse Samson + :30 easy row, bike, or ski + 6 alt pistol squat to bench + :30 easy jump rope + 10 alt Cossack squat + :30 alt Superman https://youtube.com/shorts/qZKuI7xF_mg?si=PqMGEbc8oQs_q9zL
WOD:
30:00 AMRAP -
50 cal row or ski
40 sit-up
30 double under or 60 singles
20 cal bike
10 alt pistol squat
Accessory:
Accumulate 1:00/side - figure 4 stretch w/ rotation
Accumulate 1:00 med ball thoracic opener w/ plate
https://youtu.be/RGKSvvjzMzI?si=2z-xod_h7iVSpU_O
Wednesday, February 12
Warm-up: 5-4-3-2 back squat + front squat (start w/ empty barbell and build to WOD weight) + kip swing + thoracic rotation/side from runners lunge + :10 chin over bar hold + :30 supine toes-to-rig
WOD:
In 29:00, complete 2 rounds (A/B/A/B) w/ 3:00 rest b/t AMRAPs for total cals -
5:00 AMRAP (A) -
8-6-4-2
Back squat (135/95 or 95/65 or 65/45)
Toes-to-bar or knees-to-elbow
Max bike cals in remaining time
-3:00 rest-
5:00 AMRAP (B) -
2-4-6-8
Front squat (135/95 or 95/65 or 65/45)
Pull-up or ring row
Max row or ski cals in remaining time
Accessory:
3x8-10/side 1-arm Sorenson row @ light/moderate weight
https://youtube.com/shorts/BEMfeiCrVso?si=ym1jqy8vLoPaa4Um
Thursday, February 13
Warm-up: 15:00 AMRAP - 14 banded pull-apart + 12 alt hamstring scoops + 10 alt reverse lunge (no weight) + 12 banded row + 14 alt toe touch from plank
Strength:
9:00 EMOM -
:45-:60 plank
:45-:60 mountain climber
Rest
WOD:
In 20:00, complete the following @ steady pace -
50 alt goblet lunge
40 push-up
30 KB swing
20 alt gorilla row
10 wall walk
20 alt gorilla row
30 KB swing
40 push-up
50 alt goblet lunge
*Suggested weight = 50/35 or 40/25 or 30/15
https://youtu.be/DhxkHHRez7w?si=mvzGOsOIEK0yhUsT
Accessory:
3x 21 barbell bicep curl series (45/35)
Friday, February 14
Warm-up: 5-4-3-2 deadlift + hang power clean + push jerk (start w/ empty barbell and build to WOD weight) + scorpion stretch/side + :30 upward to downward dog flow
Valentine Partner WOD:
For time (you go, I go) -
80 cal bike
4 rounds DT
60 cal bike
3 rounds DT
40 cal bike
2 rounds DT
20 cal bike
1 round DT
*1 round DT = 12 deadlift + 9 hang power clean + 6 push jerk (155/105 or 105/75 or 75/45); partners to split reps evenly
Accessory:
Accumulate 1:00/side couch stretch + 1:00/side supine banded hamstring stretch
Saturday, February 15
Warm-up: 2 rounds - 10/side thread the needle w/ thoracic rotation + :30 HS hold + 10 alt Superman + :30 alt single leg v-up + 10 alt DB bench press (2 @ light weight)
Strength:
Every :90 x4 (12:00) -
:30-:45 max distance handstand walk or handstand walk progression (e.g., alt shoulder tap from handstand, pike, or plank)
:30-:45 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=Bs4FKyDcI94gP8lk
WOD:
For quality reps @ steady pace -
20-16-12-16-20
Alternating DB bench press (2 @ 50/35 or 40/25 or 30/15)
Alternating DB top down hammer curl (2 @ moderate weight)
Hanging leg raise or knee raise
Accessory:
3x20/side KB side bend @ challenging weight