Monday, 2/8 - Saturday, 2/13

Monday, 2/8

Warm-up: 

12:00 EMOM - 

1st: :30 hollow hold w/pvc 

2nd: :30 arch hold w/pvc 

3rd: 10 kip swings or 5 hips-to-bar swings 

WOD: 

3 rounds for time - 

20/15 calorie bike 

15 pull-ups 

20 overhead walking lunges (95/65 or 65/45) 

Rest 3:00 

1 round for time - 

60/45 calorie bike 

30 pull-ups 

40 overhead walking lunges (95/65 or 65/45) 

Accessory (optional): 

5:00 active recovery on rower - easy pace 

Tuesday, 2/9

Warm-up: 2 rounds - 5 back squats + 10 reverse Samson’s + 10 walk-outs w/push-up + 10 Kb suitcase deadlifts/side + :20 handstand hold or plank 

Strength: 

In 14:00 - 

Back squats - work to a tough set of 3

WOD: 

In 20:00, work to complete the following: 

20-15-10-15-20

Deadlifts (225/155) 

Handstand push-ups*

Max row calories in remaining time 

*Pike push-ups or hand-release push-ups to scale 

**Score is row calories 

Accessory (optional): 

2 rounds - :60 elevated pigeon stretch/side 

Wednesday, 2/10

Warm-up: 2 rounds - 5 split jerk balances + 8 presses from split jerk position + 6 burpee step-ups + 10 pass throughs + :30 jump rope 

Strength: 

In 14:00, work to a tough clean and jerk single 

WOD: 

For time - 

Buy-in: 100 double unders

Directly into - 

30-20-10

Toes-to-bar 

Single DB Devils press (50/35)

*Split Devils press however you would like, just make sure to get equal reps per side.  For example, the first round you will get 15/side (30 total).

Accessory (optional): 

Accumulate 200 flutter kicks (each kick counts as 1) 

Thursday, 2/11

Warm-up: 3 rounds - 10 hand release push-ups + 10 pass throughs + 10 bench press w/empty barbell + 10 calorie ski 

Strength: 

12:00 EMOM: 

1st: 5-7 ring dips, dips off GHD, or 12-15 dips off box or bench

2nd: :30 weighted plank 

WOD: 

10-9-8-7-6-5-4-3-2-1

Bench press (135/95 or 115/75)

1-2-3-4-5-6-7-8-9-10

Strict pull-ups 

Accessory (optional): 

30 1-arm bent over rows/side, moderate weight 

Friday, 2/12

Warm-up: 5-4-3-2-1 - RDL’s + muscle cleans + front squats + burpees; followed by hip mobility (coaches choice) 

Strength: 

Complete 1 squat clean every :60 for 12:00, adding weight each time if possible 

WOD: 

For time with a partner- 

P1 completes 8 front squats (95/65) + 8 burpees over bar 

P2 rows for max calories 

*Once P1 finishes 1 round, partners switch 

**Go until you hit 200 calories total, between both partners. 

Accessory (optional): 

Accumulate 40-60 barbell glute raises 

Saturday, 2/13

Warm-up: 3 rounds - 16 alt step ups + 10 pass throughs + 5 muscle snatches w/pvc or empty bar + 10 OHS w/pvc or empty bar 

Strength: 

Every :90 for 4 rounds - 

1st: 3 touch-and-go power snatches + 3 overhead squats (stay light to moderate) 

2nd: :45 smooth double unders, or 1 double + 1 single, or smooth singles 

WOD: 

For time: 

50 alt DB snatch (50/35) 

30 double unders 

40 alt DB snatch 

30 double unders 

30 alt DB snatch 

30 double unders 

20 alt DB snatch 

30 double unders 

10 alt DB snatch 

30 double unders 

Accessory (optional): 

Accumulate 100 hollow rocks - every time you break, get a :30 plank 

Monday, 2/1 - Saturday, 2/6

Monday, February 1 

Warm-up:  3 rounds - :30 hamstring stretch + 5 air squats + 5 jumping squats + 10 groiners + 10 v-ups 

Strength: 

Split-stance squats - work to complete the following sequence in 14:00, building in weight each round if possible - 

10-8-6-4-2 per side 

WOD: 

“Jay”

20:00 AMRAP: 

22 air squats 

12 toes-to-bar 

9 burpees 

*Weighted vest optional 

Accessory (optional): 

Max effort side plank per side 

Tuesday, February 2 

Warm-up: 3 rounds - 10 pvc pass throughs + 5 muscle cleans + 5 strict press + :30 steady jump w/thigh tap (double tap thigh at the height of each jump to simulate double under rhythm) 

Strength: 

In 14:00, work to a tough complex - 

1 power clean + 1 hang power clean + 2 push jerks 

*Hang clean can come from either P1 or P2 

WOD: 

4 sets

On a 4:00 running clock, complete the following: 

50 double unders (or 100 singles) 

20 push-ups 

5 power snatches (115/85 or 95/65)

Max bike calories in remaining time

*:60 rest between rounds 

**Score is total number of bike calories 

Accessory (optional): 

Accumulate 50 rotational banded punches/side 

Wednesday, February 3 

Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 15 banded lat pull-downs + :30 banded shoulder stretch from rig/side + :30 plank + 5 scap pull-ups + 5 kip swings 

Strength: 

12:00 EMOM: 

1st: 6-8 alternating renegade rows 

2nd: :30 banded hollow rocks, focus on maximal tightness 

WOD: 

For time - 

30-20-10

Pull-ups 

Kettlebell swings (53/35) 

Sit-ups 

*200 meter run after each round if weather permits (you will run 3 times, ending with a run).  Sub row or ski meters (250), or bike cals (15/12) if desired.  

** Russian KB swings, no overhead 

Accessory (optional): 

Accumulate 2:00 Superman hold 

Thursday, February 4

Warm-up: 2 rounds - 15 banded good mornings + 10 banded pull-aparts + 10 banded rows + :20 handstand hold + 10 plank-ups 

Strength: 

In 16:00, work to complete the following handstand push-up sequence 

5-10-15-10-5

*Get a few deadlifts between sets to prep for WOD 

**Pike push-ups or seated DB press to scale 

WOD: 

12:00 EMOM - 

1st: 10 deadlifts (225/155) 

2nd: Max alternating 1-arm DB hang clean and jerks (50/35) 

*Score is total number of clean and jerks 

Accessory (optional): 

Accumulate 3:00 wall sit 

Friday, February 5

Warm-up: In 10:00, work to complete the following - 10 wall ball squats + 30 jumping jacks + 10 sit-ups w/wall ball + 30 high knees + 10 wall ball thrusters + 30 lateral hops.  In remaining time, warm-up for your max out Friday option.   

Strength: 

Max out Friday

In 14:00, work on a skill, movement, or lift of choice.  Take some time to reflect on your fitness goal(s) for the year, and make a choice that will help you meet your goals. What do you want to get better at?  Now is the time to invest! 

WOD: 

For time: 

1,000 meter row 

100 thrusters (45/35) 

500 meter row 

50 thrusters 

*empty barbell for this spicy combo

Accessory (optional): 

Accumulate 50 supine hamstring curls on wall ball or med ball 

Saturday, February 6

Warm-up: 5-4-3-2-1 w/:30 bike between rounds - pass throughs + muscle cleans + strict press + horizontal ring rows + push-ups 

WOD: 

10-9-8-7-6-5-4-3-2-1

Hang power cleans (155/115 or 135/95 or 95/65) 

Pull-ups 

*The goal here is to push yourself on the weight.  If you can do the higher sets unbroken (without dropping the bar), you probably need to add weight.  

Finisher: 

5 rounds - 

10 hollow rocks 

20 v-ups 

:30 hollow hold 

40 toe reaches 

:60 rest between rounds 

Monday, 1/25-Saturday, 1/30

Monday, 1/25

Warm-up: 2 rounds - 5 bench press + 10 banded pull-aparts + 10 calorie ski + 10 pass throughs + :30 plank 

Strength: 

In 14:00, work to complete the following bench press sequence, building in weight each round if possible - 

10-8-6-4-2

*If there is time remaining, work toward a heavy single

WOD: 

4 rounds - 

In 3:00, complete the following: 

500 meter row 

Max push-ups

Rest :60 between rounds 

Accessory (optional): 

Accumulate 2:00 star plank or side plank/side 

Tuesday, 1/26

Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 banded good mornings + 10 reverse Samson’s + 5 inch worms + :30 bike (easy) 

Strength: 

Deadlift - In 10:00, build towards your WOD weight (sets of 3) 

WOD: 

3 rounds for time - 

15 deadlifts (185/135 or 135/95)

15 box jumps (24/20)

Immediately into….

3 rounds for time - 

12 deadlifts (225/155 or 155/105) 

12 box jumps 

Accessory (optional): 

Accumulate 45 barbell glute raises 

Wednesday, 1/27

Warm-up: 3 rounds - 2 Curtis P complexes w/empty bar + 12 banded lat pull-downs + :30 alternating quad stretch + :30 pigeon stretch/side 

Strength: 

In 12:00, build to a tough Curtis P complex - 

1 power clean + 1 lunge/leg + 1 push press 

WOD: 

For Time - 

20 power cleans (135/95 or 95/65) 

15 calorie bike

15 squat cleans 

15 calorie bike 

10 power cleans 

15 calorie bike 

5 squat cleans 

Accessory (optional): 

60 weighted side bends (30/side) 

Thursday, 1/28

Warm-up: 3 rounds - 5 strict press + 5 push press + 10 scorpion stretches (5/side) + 10 banded rows + 5 hand-release push-ups 

Strength: 

Every :90 for 4 rounds: 

1st: Max effort strict pull-ups (1 set; Rest after you drop off bar) 

2nd: 8 barbell Z press 

WOD: 

“Megan”

21-15-9

Burpees 

Kettlebell swings (53/35)

Double-unders (or 42-30-18 single unders) 

*You have 2 options here - You can move on to your accessory work upon completion, or you can rest 2:00 and complete Megan a second time, trying to match your time from the first round.

Accessory (optional): 

Accumulate a total of 60 hollow rocks + 60 v-ups (or single leg v-ups).  Divide however you would like. 

Friday, 1/29

Warm-up:  In 10:00, complete as many rounds as possible at a steady pace - :20 front rack squat hold (empty bar) + 10 groiners + 10 ring rows + 20 shoulder taps from plank 

Strength: 

In 10:00, get 3 rounds of max effort handstand push-ups, pike push-ups, or hand release push-ups.  Get adequate rest between rounds,

WOD: 

In teams of 2, 1 partner working at a time - 

10:00 AMRAP: 

10 front squats (95/65) 

10 toes-to-bar

2:00 rest 

10:00 AMRAP: 

8 thrusters (95/65) 

8 pull-ups 

Accessory (optional): 

Accumulate 30 renegade rows 

Saturday, 1/30 

Warm-up: 3 rounds - 10 pvc pass throughs + 10 pvc overhead squats + :20 pvc overhead squat hold + :30 bike (easy) 

Strength: 

In 10:00, work on overhead squat form and/or mobility.  If proficient, build to a moderate set of 5 reps.

WOD: 

25:00 EMOM: 

1st: 10 power snatches (115/75 or 85/55) 

2nd: 8 lateral burpees over bar 

3rd: 10 hang power snatches 

4th: 8 lateral burpees over bar 

Minute 5: Rest 

*Scale reps as needed to assure at least :10 rest 

**You can sub barbell snatches for dumbbell snatches 

Accessory (optional): 

Accumulate 200 meter dual KB Farmers carry, heavy 

Monday, 1/18-Saturday, 1/23

Monday, January 18

Warm-up:  3 rounds - 5 clean pulls + 5 muscle cleans + 10 alt front rack elbow punches + 5 push-ups to pike + 10 calorie row 

Strength: 

In 12:00, complete the following 3-position power clean sequence - 

3 reps @ 60%

2 reps @ 65%

1 rep @ 70%

Spend the remaining time working toward a tough power clean single 

WOD:

In teams of 2, 1 partner working at a time- 

20:00 EMOM: 

10/8 calorie bike 

Max hang power cleans in remaining minute (115/75 or 75/55) 

*Scale bike calories as needed to assure you can get to cleans 

**P1 works for 1:00, then rests for 1:00 while P2 completes a round

Tuesday, January 19

Warm-up:  2 rounds - :30 banded side steps + :30 banded quadruped hip extensions/side + 10 alternating curtsy lunges + 10 banded pull-aparts 

Strength: 

Every :60 for 12:00: 

1st: :30 1-arm bent-over rows, right 

2nd: :30 1-arm bent-over rows, left

3rd: :30 double under practice (focus on wrist-movement) 

WOD: 

3:00 AMRAP for 5 rounds -

3 burpee box jump overs 

6 alternating pistol squats 

9 DB deadlifts (50/35) 

*Rest :60 between rounds 

Accessory (optional): 

Max effort plank - hold for as long as possible

Wednesday, January 20

Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 5 tempo ring rows + 5 scap push-ups + 5 kip swings + 5 scap pull-ups 

Strength: 

In 10:00, work to complete 3 rounds of max effort pull-ups (kipping or strict).  Can you match or beat your reps each round?  Make sure to get adequate rest between sets.  

WOD: 

5:00 AMRAP - 

5 strict pull-ups 

7 hand-release push-ups 

2:00 rest 

In 5:00 - 

Max effort row for calories 

2:00 rest

5:00 AMRAP- 

5 kipping pull-ups 

7 hand-release push-ups 

Accessory (optional): 

Accumulate 50 banded lat pull-downs 

Thursday, January 21

Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 pass throughs + 10 overhead squats w/pvc or empty bar + :30 jump rope 

Strength: 

In 12:00, complete the following 3-position snatch sequence - 

3 reps @ 60%

2 reps @ 65%

1 rep @ 70%

Spend the remaining time working toward a tough snatch single (power or squat)

WOD: 

20:00 EMOM -

1st: 30 double unders + max power snatch reps in remaining time (95/65 or 55/35) 

2nd: Rest 

*You can sub barbell power snatches for alternating DB snatches if you desire 

**30 single unders to scale 

Accessory (optional): 

2x10 DB external rotations/side 

Friday, January 22

Warm-up: 5-4-3-2-1 squats + lunges + v-ups, followed by :45 alt quad stretch + :45 inch worms 

Strength: 

In 14:00 work to a tough front squat or back squat triple (athlete’s choice) 

WOD: 

4 rounds - 

In 3:00, complete the following: 

10 goblet squats (53/35) 

15 kettlebell swings (53/35) 

20 goblet lunges (53/35) 

Max effort toes-to-bar in remaining time 

Rest :60 between rounds 

Accessory (optional): 

Accumulate 60 alternating glute bridge marches 

Saturday, January 23

Warm-up: 3 rounds - :30 handstand hold or plank + 10 kip swings + 10 plank-ups + 5 push press w/empty barbell 

WOD: 

For Time: 

30 pull-ups 

30 handstand push-ups 

30 calorie row 

30 push jerks (95/65) 

30 pull-ups 

Finisher: 

15:00 AMRAP: 

20 weighted sit-ups 

20 crunches 

20 Russian twists 

20 bicycle crunches 

:60 plank 

Monday, 1/11 - Saturday, 1/16

Monday, January 11

Warm-up: 3 rounds - 12 banded tricep pulls (focus on shoulder depression and retraction) + 10 scap push-ups + :30 chest opening stretch + 10 pass throughs 

Strength: 

In 12:00, build to 65% 1RM bench press (sets of 3-5 reps) 

*Get a 10 calorie ski between lifts 

WOD: 

“Michael Kiefer” - 20:00 EMOM: 

1st: 5 Bench Press @ 65% 1RM, or moderate weight

2nd: 8 Hand-release push-ups 

*Firefighter Hero WOD, dedicated to Michael Kiefer, who was killed on 9/11/2001

Accessory (optional): 

Accumulate a total of 40 rotational banded punches/side 

Tuesday, January 12

Warm-up:  On a 10:00 running clock, complete as many rounds as possible at a steady pace - 10 behind the neck presses w/pvc or empty barbell + :30 crab bridge + 10 reverse Samson’s

Strength: 

Every :90 for 4 rounds: 

1st: 2 snatch push press (behind the neck) + 1 OHS w/:03 pause at bottom + 2 OHS 

2nd: :45 v-ups 

WOD: 

3 rounds for time- 

30 overhead lunges (95/65)

30 1-arm DB alt clean and jerk (50/35)

50 double unders 

Accessory (optional): 

3x10 shoulder external rotations/side w/light DB

Wednesday, January 13

Warm-up: 3 rounds - 10 scap pull-ups + 10 kip swings + 12 banded bent over rows + :30 hollow hold + :30 pigeon stretch 

Strength: 

Every :60 for 12:00: 

1st: 8-10 pendlay rows 

2nd: :30 barbell roll-outs, plank on barbell, or weighted plank 

WOD: 

20:00 AMRAP (complete as many rounds as possible in 20:00) -

21 KB swings (53/35)

15 bike calories 

9 pull-ups 

Accessory (optional): 

Accumulate a total of 30 GHD hip extensions, or 30 quadruped banded hip extensions/side 

Thursday, January 14

Warm-up: 2 rounds - :30 high knees + :30 butt kicks  + :30 banded good mornings + :30 hand release push-ups + :30 bootstrappers + :30 squats 

Strength: 

E2MOM for 12:00, build to a tough complex- 

1 squat clean, from ground + 1 squat clean, hang + 2 front squats 

*If staying light, you can treat this more like an EMOM

WOD: 

For time- 

500 meter row 

50 toes-to-bar 

30 deadlifts (225/155) 

20 bar-facing burpees 

Accessory (optional): 

Accumulate a 2:00 L-sit, L-hang, tuck-sit, tuck-hang

Friday, January 15

Warm-up: 2 rounds - 20 smooth single or double unders + 10 prone knees to elbow on wall ball + 20 Russian twists w/wall ball; Next, take 5-10 minutes to warm-up for your max-out choice. 

Strength: 

For 20:00 - 

Max out Friday - there are several options you can choose to do today: 

1.) Pick a barbell lift that you would like to test and go for a 1RM

2.) Work on form for a certain lift or movement

2.) Work on a gymnastics skill of choice that you are trying to master 

3.) Work on mobility stretches and exercises 

WOD: 

10:00 E2MOM - 

20 wall balls (20/14)

Max double unders 

Accessory (optional): 

Accumulate 50 sit-ups w/wall ball 

Saturday, January 16

Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 banded pull-aparts + 10 plank-ups + :60 jumping jacks 

WOD: 

30:00 AMRAP - 

400 meter row or run 

40 back squats (95/65) 

40 DB alt snatch (45/30) 

40 push jerks (95/65) 

40 push-ups 

Accessory (optional): 

Accumulate a total of 20 ring dips, 30 dips off GHD, or 50 dips from box or bench