Monday, February 13 - Saturday, February 18

Monday, February 13

Warm-up: 3 rounds - 12 v-ups + 10 pvc pass through + 8 banded forward raises + 6 strict press + :30 easy jump rope + :20 top of ring row hold 

Strength: 

In 14:00, complete the following for 4 rounds, starting light and building in weight if possible (2:00 rest between rounds) -

6 strict press + 5 push press + 4 push jerk 

WOD: 

For time -

100 double under or 200 singles 

40 toes-to-bar, knees-to-elbow, or v-ups 

80 double under or 160 singles 

30 pull-up or challenging ring row 

60 double under or 120 singles 

20 C2B pull-up or challenging pull movement

40 double under or 80 singles 

10 bar muscle-up, bar muscle-up from box, or other challenging pull movement 

https://youtu.be/eacQxxyxPds

Accessory: 

3x8 seal row https://youtu.be/KqbGIs16oAk

Tuesday, February 14 

Warm-up: 10-8-6-4-2 bootstrappers + alt groiner + alt scorpion stretch + front squat + back squat (start w/ empty barbell and build to WOD weight; take barbell from rack) 

WOD: 

24:00 EMOM - 

1st: 12/9-15/12 cal row or ski (scale to 12/9) 

2nd: 8-10 front squat (135/95 or 95/65) 

3rd: 12/9-15/12 cal row or ski (scale to 12/9) 

4th: 8-10 back squat (135/95 or 95/65) 

Accessory: 

Accumulate 1:00/side side plank clam shell w/ :03 hold in top position https://youtu.be/1GrIAiPZMPE

Wednesday, February 15 

Warm-up: 3 rounds - 10 banded pull-apart + 8 muscle snatch (empty barbell) + 6 overhead lunge (empty barbell or light plate) + :20 handstand hold or plank 

Strength: 

15:00 EMOM (start light and build in weight if possible) -

1st: 8-10 OH barbell lunge (take barbell from ground) or plate overhead lunge https://youtu.be/j6qhmcRRMNI / https://youtu.be/YoW748bhziI

2nd: :30-:45 kneeling banded crunch https://youtu.be/bnEbdVGBYZI

3rd: Rest 

WOD: 

For time, until you reach 50 snatches (2:00 between rounds) - 

12-15 HSPU, or any push-up variation 

12/9-20/15 cal bike 

Max unbroken power snatch (115/75 or 85/55 or 65/35) 

*Each round consists of 1 touch-and-go power snatch set; 2:00 rest begins once athlete can no longer maintain this rhythm 

Accessory: 

Accumulate 30-50 prone T raises (thumbs up) https://youtu.be/3GJoiYUYwr0

Thursday, February 16

Warm-up: 3 rounds - 8 muscle clean (empty barbell) + 10 banded good mornings + 8 sumo KB deadlift (start light and build) + 10 reverse Samson 

Strength: 

In 12:00, complete 3 rounds (:90 rest between rounds) -

1st: 16-20 KB sumo deadlift, challenging weight https://youtu.be/3lVA-pvV6fg

2nd: :30-:45 toes to KB https://youtu.be/TtTVhMw1u1I

WOD: (16:00) 

For time - 

2 rounds - 

15 hang power clean (95/65 or 75/45) + 15 burpees 

:60 rest 

3 rounds -

10 hang power clean (135/95 or 105/75) + 10 burpees 

:60 rest 

4 rounds -

5 hang power clean (175/125 or 155/105) + 5 burpees 

Accessory: 

Accumulate 1:00/side banded Pallof press w/ raise https://youtu.be/PzrHDAb3hVQ

Friday, February 17

Warm-up: 2 rounds - 100 meter easy run or row + 8 wall ball squats + 10 alt step-ups :30 high knees + :30 jumping jacks + :30 alt quad stretch 

WOD: 

“Kelly”

5 rounds for time (scale to 3) -

400 meter run 

30 box jumps or step-ups (24/20 in)

30 wall ball (20/14 or 14/10) 

*Expected times for Kelly - Beginner 34-40 mins; intermediate 25-31 mins; advanced 19-22 mins; elite < 18 mins

Accessory: 

Accumulate 1:00/side supine banded hamstring stretch + 1:00/side banded hip flexor stretch https://youtu.be/g1sOD9TYrLY + 1:00 hands on box stretch https://youtu.be/eW-NtP9yF8c

Saturday, February 18 

Warm-up: 3 rounds - 8 banded RDL/side https://youtu.be/WkV4U7N2VSw + 6 bottoms up KB press/side (light) https://youtu.be/M5k_4Y_UVU4 + :20 HS hold or plank + :30 pigeon stretch/side 

Strength: 

In 12:00, superset the following for 3 rounds (:90 rest between rounds) -

1st: 6-8 single leg KB RDL/side (54/35 or 35/20) 

2nd: 6-8 KB 1-arm KB strict press/side (54/35 or 35/20) https://youtu.be/Pzv5zvY-J5s

WOD: 

For quality reps @ steady pace - 

50-40-30-20-10

American KB swing (54/35 or 40/20) https://youtu.be/mKDIuUbH94Q

Sit-ups 

*10 m HS walk, :20 HS hold, or :30 feet elevated plank after each round

Accessory: 

3x10-12 seated banded row https://youtu.be/Jy-WCFAofBY

Monday, February 6 - Saturday, February 11

Monday, February 6

Warm-up: 5-4-3-2-1 power clean + push jerk (start w/ empty barbell and build to 50% 1RM clean and jerk) + inch worms w/ push-up + scorpion stretch/side + :30 easy bike 

Strength: 

8:00 EMOM - 

1st: :40 supine heel reach https://youtu.be/2CvMvcfhiTo

2nd: :40 plank-up to mountain climber https://youtu.be/NqFfxntZ25Q

WOD: 

Every 3:00 x7 (21:00) - 

200 meter row or ski 

5 clean and jerk 

*Start around 50% 1RM jerk (light weight) and build by 5% each round if possible 

Accessory: 

Accumulate 30-50 prone pvc behind the neck press https://youtu.be/F_n0S9kUNT4

Tuesday, February 7

Warm-up: 3 rounds - :30 easy jump rope + 10 alt toe touch from plank + :30 plank + 10 alt Cossack squat (no weight) + :30 alt quad stretch 

Strength: 

Every :90 x5 (15:00) - 

1st: :45 overhead med ball lunge (20/14 or 14/10)  https://youtu.be/vYdQCen6TjE

2nd: :30 supine hamstring curls on med ball https://youtu.be/EqJo6tPKEC8

WOD: 

18:00 AMRAP - 

15/12 cal bike 

25 sit-ups 

35 double under or 70 singles 

*Every 2:00 (starting @ 2:00), complete 10 wall balls (20/14 or 14/10) 

Accessory: 

Accumulate 10 quadruped hip CARS/side https://youtu.be/9hmX3xwrUh0

Wednesday, February 8

Warm-up: 10-8-6-4-2 bench press (start w/ empty bar and build to 75% 1RM) + tempo ring rows + alt single leg v-up + :20 handstand hold or plank 

Strength: 

10:00 EMOM @ 75% 1RM, or moderately heavy weight -

3-5 bench press 

WOD: (20:00) 

For quality reps - 

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

Strict pull-ups or inverted barbell row

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

Handstand push-up, or any push-up variation 

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

Toes-to-bar, knees-to-elbow, or toes-to-rig https://youtu.be/opynTLALJS8

Accessory: 

3x8-10 banded tricep kickback https://youtu.be/vzi_BxHuKqA

Thursday, February 9

Warm-up: 2 rounds - 10 banded pull-aparts + 12 banded good mornings + :30 warm up for gymnastics skill + 10 hand-release push-up + 12 pass throughs 

Strength: 

15:00 EMOM - 

1st: 3-5 deadlift, warming up to WOD weight

2nd: :45-:60 gymnastics skill of choice (e.g., muscle-up, toes-to-bar, plank variation) 

3rd: Rest 

WOD: 

5 rounds for time (scale to 3 rounds) - 

10 bar-facing burpees 

10 deadlift (225/155 or 155/105 or 95/65) 

10 bar-facing burpees 

Accessory: 

3x12-15 banded face pull (:60 rest between rounds) 

Thursday, February 9

Warm-up: 5-4-3-2-1 thread the needle w/ thoracic rotation/side https://youtu.be/KD_hDw_xft4 + KB hip opener stretch/side + back squat (start w/ empty barbell and slowly build to WOD weight) 

Strength: 

In 10:00, complete 3 rounds (:90 rest between rounds) - 

:30 KB front rack hold, directly into :30 KB front rack squat (2 @ challenging weight) https://youtu.be/rdDNV6A3ds4

WOD: 

For total back squat reps -

3:00 work/2:00 rest x4 (20:00) -

400 meter run 

Max back squat (135/95 or 95/65) 

Accessory: 

3x8 tempo hip thrust @ back squat weight (3x1x1x3) https://youtu.be/ZIhbhXAKEQk

Saturday, February 11

Warm-up: 3 rounds - 10 banded good morning + 8 muscle snatch + 6 OHS (empty barbell) + 4 kip swings or :20 hollow hold + :30 glute bridge hold 

Strength: 

15:00 EMOM - 

1st: 3 hang squat or power snatch (build to slightly heavier weight than WOD weight) 

2nd: :45 RKBS (70/54 or 54/35 or 35/30) 

3rd: Rest 

WOD: 

For time - 

10-8-6-4-2

Hang squat or power snatch (115/85 or 85/55 or 65/35) 

2-4-6-8-10

Bar muscle-up, chest-to-bar pull-ups, or challenging ring row 

Accessory: 

Accumulate 50 banded bicep curls https://youtu.be/MkPz57rN2nw

Monday, January 30 - Saturday, February 4

Monday, January 30 

Warm-up: 2 rounds - 10 clean pull + 8 muscle clean (empty barbell) +:30 wrist rockers + 10 alt scorpion stretch + 8 alt toe touch from plank + :30 alt quad stretch 

Strength: 

12:00 EMOM - 

1st: 3 hang power clean, warming up to WOD weight 

2nd: :40-:60 plank, weighted if possible 

3rd: Rest 

WOD: 

5 rounds for time - 

12/9-20/15 cal bike 

10-8-6-4-2 

Hang power clean (175/125 or 155/105 or or 95/65) 

Accessory: 

2x8/side prone hip extension over KB https://youtu.be/FYHM-8JDIs0

Tuesday, January 31

Warm-up:  5-4-3-2-1 strict press in split stance https://youtu.be/W_oJvROnMzI + push jerk (empty barbell) + thoracic reach from squat/side + inch worms w/ push-up 

Strength: 

Every :90 x8 (build in weight if possible or stay moderate and get 3-5 reps each set) -

Split or push jerk 

5-4-3-2-2-2-2-2

WOD: 

For time - 

21-15-9-6-3

DB thrusters (2 @ 50/35 or 40/20 or 20/10) 

*3 wall walks between rounds; work-out ends after 3 thrusters 

Accessory: 

Accumulate 15-20 prone Y raise + 15-20 prone T raise, 03 pause at top

https://youtu.be/w1AWGKubE5U

Wednesday, February 1

Warm-up: 3 rounds - 8 back squat (empty barbell) + 10 supine toes-to-rig https://youtu.be/PTZnEdvMigw + 10 alt reverse Samson + :30 easy jump rope 

Strength: 

In 16:00, build to a heavy set of 3 if possible, starting @ 50% 1RM, or light weight (:90 rest between sets) - 

Back squat 

7-5-3-3-3-3-3-3

WOD: 

15:00 EMOM for total jump rope reps - 

1st: 8-10 box jump over or step-over (24/20) + 8-10 TTB, KTE, or v-ups 

2nd: 8-10 KB goblet lunge (70/54 or 54/35) + max double under or singles 

3rd: Rest 

Accessory: 

Accumulate 2:00 lateral leg lift over KB https://youtu.be/_NcbB1mNEUM

Thursday, February 2

Warm-up:  3 rounds - 8 muscle snatch + 6 OHS (empty barbell or pvc) + :30 easy bike + 8 banded bent-over row + 6 banded forward raises + :30 chest opening stretch 

Strength: 

In 12:00, complete the following to build to WOD weight (:60 rest between sets) - 

5-4-3-2-1

Power snatch + OHS (use empty barbell or pvc for OHS if form is not pristine) 

WOD: 

Every 4:00 x5 (20:00) @ steady pace for quality reps - 

400 meter row, or ski  

5 power snatch (135/95 or 95/65 or 55/35) 

3 OHS (same as snatch weight, or switch to empty barbell or pvc to work on form) 

Accessory: 

3x 8/side 1-arm banded KB row https://youtu.be/eXL_MLpL-4U

Friday, February 3

Warm-up:  10-8-6-4-2 banded plank row/side https://youtu.be/rNFD7RPyyMU + :30 squat hold + alt groiner + pass through + push-up to pike 

Strength: 

In 12:00, complete 3 rounds (:90 rest between rounds) -

1st: 6-8 1 ¼ DB squats (2 @ challenging weight) https://youtu.be/L8aYt2Ou1To

2nd: 10-12 DB push-ups https://youtu.be/LAM3_VbbV2k

Partner WOD: 

For time (you go, I go) -

20-18-16-14-12-10-8-6-4-2

Pull-ups or inverted barbell row (try to touch chest to barbell) https://youtu.be/9fItzuh9Iok

*P1 completes 20 reps while P2 rests; then P1 rests while P2 completes 20 reps

Accessory: 

Tabata hollow rocks 

Saturday, February 4

Warm-up: 2 rounds - 10 bench press (empty barbell) + :30 prone shoulder stretch/side + 10 banded good mornings + :30 easy jump rope 

Strength: 

In 16:00, complete the following for 4 rounds (:60 between rounds) - 

3-5 bench press + 3-5 deadlift (building to WOD weight) 

*Between warm-up sets, get :60 work on gymnastics skill of choice 

WOD: 

For quality reps @ steady pace -

100 double under or 200 singles 

40 sit-ups 

30 bench press (135/95 or 85/55) 

20 deadlift (225/155 or 155/105 or 95/65) 

30 bench press (135/95 or 85/55) 

40 sit-ups 

100 double under or 200 singles 

Accessory: 

Accumulate 50 GHD hip extensions 

Monday, January 23 - Saturday, January 28

Monday, January 23 

Warm-up:  5-4-3-2-1 front squat + back squat (empty barbell) + KB hip opener/side https://youtu.be/dnnGVqTb7-A + tempo push-up (:03 for each position) 

Strength: 

E2MOM x7 (14:00), complete the following, building in weight if possible -

Front squat 

10-8-6-4-4-4-4

WOD: 

5 rounds for quality reps - 

10 back squat (155/105 or 125/85 or 85/55) 

20 push-ups 

Accessory: 

3x8 barbell hip thrusts, same as squat weight 

Tuesday, January 24

Warm-up: 3 rounds - 12 alt toe touch from plank + 10 muscle clean + 8 good mornings + 6 strict press (empty barbell) + :30 easy jump rope 

Strength: 

15:00 EMOM - 

1st: 3 deadlift + 2 power clean + 1 shoulder to overhead (warming up to WOD weight) 

2nd: :30 handstand work, or challenging plank 

3rd: Rest 

WOD: 

12:00 AMRAP - 

10 double under or 20 singles 

5 deadlift (185/125 or 155/105 or 95/65) 

3 hang power clean (185/125 or 155/105 or 95/65)

1 shoulder to overhead (185/125 or 155/105 or 95/65) 

*Add 10 dubs or 20 singles each round 

Accessory: 

3x 12-15 banded face pulls https://youtu.be/zt8EqEGoX6o

Wednesday, January 25

Warm-up:  2 rounds - 8 bench press (empty barbell) + 10 pass throughs + 8 ring rows + 10 dips from bench + 8 DB thruster (light weight) + 10 alt box step-ups 

Strength: 

Every :90 x8 (12:00), building in weight if possible -

Bench press 

9-7-5-5-5-3-3-3

WOD: 

Every 3:00 x6 (18:00) - 

3 muscle-up or 6-8 pull-ups or ring rows 

6 DB thruster (2 @ 50/35 or 40/20 or 20/10) 

9 box jump or step-ups (30/24 or 24/20 in) 

Accessory: 

Accumulate 1:00/side side plank rotation, weighted if possible https://youtu.be/NltZluEolaw

https://youtu.be/OMc5f_JUDUU

Thursday, January 26

Warm-up:  10-8-6-4-2 alt reverse Samson + banded lat pull down from hollow https://youtu.be/8teOLm4Q2jk + alt scorpion stretch + :30 pigeon stretch/side 

Strength: (15:00) 

Every 3:00 x5 (complete both exercises in 3:00 interval then rest until the start of the next interval) - 

1st: :60 DB suitcase walking lunge, steady pace (2 @ 50/35 or 40/20 or 20/10) 

2nd: :30 plank w/ DB pull-through (50/35 or 40/20 or 20/10)  https://youtu.be/WFW5RC-6uws

WOD: 

15:00 AMRAP for max calories - 

40 toes-to-bar, knees-to-elbow, or v-ups 

400 m row or ski 

20 toes-to-bar, knees-to-elbow, or v-ups 

400 m row or ski 

10 toes-to-bar, knees-to-elbow, or v-ups 

Max row or ski meters in remaining time 

Accessory: 

3x8/side DB woodchoppers https://youtu.be/bxSY805t8CQ

Friday, January 27 

Warm-up: 3 rounds - `12 pass throughs + 10 banded pull-aparts + 8 muscle snatch (empty barbell) + 6 OHS (empty barbell or pvc) + :30 handstand hold or plank 

Strength: 

9:00 EMOM, building in weight if possible - 

Power or squat snatch 

3-2-2-2-1-1-1-1-1

Partner WOD: 

For total reps + time for wall walks  (you go, I go) - 

0:00-4:00 - max HSPU, or any push-up variation 

4:00-6:00 - rest 

6:00-10:00 - max burpees 

10:00-12:00 - rest 

12:00-16:00 - max bike cals 

16:00-18:00 - rest 

@ 18:00 - 30 wall walks for time 

Accessory: 

Accumulate 5 shoulder CARS/side + 20 prone arm lifts https://youtu.be/r_cvPMSMIdM

https://youtu.be/NHjza05OLNE

Saturday, January 28 

Warm-up: 10-8-6-4-2 alt pistol to bench + tempo ring rows + muscle clean + front squat (empty barbell); :30 warm up for gymnastics skill between rounds 

Strength: 

In 16:00, complete 4 rounds of the following (:90 rest between rounds) - 

1st: 12-16 alt pistol squats 

2nd: :60 work on gymnastics skill of choice 

3rd: 3-5 squat cleans, warming up to WOD weight 

WOD: 

15:00 AMRAP - 

30 sit-ups 

15 pull-ups or ring rows 

10 squat clean (135/95 or 95/65) 

30 sit-ups 

12 pull-ups or ring rows 

10 squat clean (155/105 or 125/85) 

30 sit-ups 

9 pull-ups or ring rows 

Max squat clean (165/115 or 155/105) 

Accessory: 

Accumulate 2:00 supine hamstring wall stretch https://youtu.be/771yayd8nEk

Monday, January 16 - Saturday, January 21

Monday, January 16

Warm-up: 10-8-6-4-2 clean and press (start w/ empty barbell and build to 65% jerk 1RM, or moderate weight) + ring rows + alt thoracic reach from squat 

Strength: 

Every 2:00 x6 (12:00) - 

3-5 power clean and jerk 

*Sets 1-2 65% 1RM jerk; sets 3-4 70% 1RM jerk; sets 5-6 75% 1RM jerk 

WOD: 

5 rounds for time - 

3 power clean 

3 front squat 

3 shoulder to overhead 

9 pull-ups 

*Barbell weight = 135/95 or 95/65 

Accessory: 

3x 12-14 alt gorilla row https://youtu.be/urfjFI2Ahww

Tuesday, January 17

Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 75% 1RM) + banded pvc v-ups https://youtu.be/uj86qnhZaVM + push-up to pike 

Strength: 

Every :90 x5 (15:00) -

1st: 3-5 bench press @ 75% 1RM, or moderately heavy weight 

2nd: :30 strict toes-to-bar or v-ups (weighted if possible) https://youtu.be/xX9Hzi7Onnw

WOD: 

EMOM until 100 push-ups (Rx+ 200 push-ups) - 

1st: 10/8 cal row or ski 

2nd: Max push-ups 

Accessory: 

3x12-15 DB flys, light to moderate weight https://youtu.be/xkAjS_gPerI

Wednesday, January 18 

Warm-up: 3 rounds - 6/side banded single leg RDL https://youtu.be/JJx_4M9BNg4 + 8 banded good mornings + 10 air squats + :30 elevated pigeon stretch/side 

Strength: 

In 12:00, complete 3 rounds of the following (:90 rest between rounds) - 

1st: 6-8 single leg, or staggered stance, KB RDL/side (54/35 or 35/20) https://youtu.be/b9bHy3ojQWA  /  https://youtu.be/IXzdtAeM1qk

2nd: 16-20 alt goblet reverse lunge (54/35 or 35/20) 

WOD: 

For time (18:00 cap) - 

150 cal bike 

E2MOM starting @ 2:00 - 7-10 wall balls (20/14 or 14/10) 

Accessory: 

Accumulate 50-75 hollow rocks 

Thursday, January 19 

Warm-up: 3 rounds - 10 banded pull-aparts + 8 banded forward raises + 6 muscle snatch (empty barbell) + 4 OHS (empty barbell or pvc) + :30 plank

Strength: 

Every :90 x8 (12:00) - 

1-3 power or squat snatch, building to a heavy single if possible 

WOD: (20:00)

For quality reps @ steady pace (try to stay in Zone 3 or about 70% HR max) 

10-20-30-40-50

Double under or singles (double reps) 

Alt DB snatch (50/35 or 35/20)

Sit-ups

Accessory: 

3-way shoulder stretch, 1:00 per position https://youtu.be/4mL9mVK_CTk

Friday, January 20 

Warm-up: 5-4-3-2-1 back squat (empty barbell) + bootstrappers + inch worms w/ push-up + step-ups/side; :30 runners lunge between rounds 

Partner WOD: 

In teams of 2, you go, I go - 

From 0:00-15:00 - 

16 rounds 

8 back squats (135/95 or 95/65) 

8 toes-to-bar, knees-to-elbow, or v-ups 

(Athletes switch after a full round) 

From 16:00-30:00 - 

80 HSPU, or any push-up variation 

80 burpee box jump-over or burpee step-overs (24/20 in) 

(Partition reps however you’d like) 

*Score is time for Part A and time for Part B 

Accessory: 

Accumulate 30-50 barbell hip thrusts @ back squat weight 

Saturday, January 21 

Warm-up: 3 rounds - 10 good mornings (empty barbell) + 10 banded rows + 10 banded lat pull-downs + 10 plank-ups + :30 chest opening stretch 

Strength: 

15:00 EMOM - 

1st: 3-5 deadlift, warming up to WOD weight 

2nd: 8-10 alt Renegade rows (2 @ 50/35 or 35/20) 

3rd: Rest 

WOD: 

15:00 AMRAP - 

3 bar muscle-up, pull-up, or ring rows 

5 deadlift (315/205 or 225/155 or 155/105) 

7 DB bench press (2 @ 50/35 or 40/20) 

Accessory: 

5-10 mins HS work