Monday, March 4 - Saturday, March 9

Monday, March 4

Warm-up: 10-8-6-4 banded good morning + alt toe touch from plank + alt DB snatch (start light and build) + pvc pass through + banded pull apart 

WOD: 

24.1 

For time (15:00 cap) -

21 DB snatch (arm 1)

21 lateral burpees over DB

21 DB snatch (arm 2) 

21 lateral burpees over DB 

15 DB snatch (arm 1) 

15 lateral burpees over DB

15 DB snatch (arm 2) 

15 lateral burpees over DB 

9 DB snatch (arm 1) 

9 lateral burpees over DB 

9 DB snatch (arm 2) 

9 lateral burpees over DB 

*DB weight = 50/35 or 35/20 or 25/15; scale burpees to HRPU or up downs 

Accessory: 

30-20-10 (:60 rest between rounds) -

Russian twist (20/14 or 14/10) + single leg v-up

Tips for 24.1 -

1. Use chalk to mark hand placement so you can be consistent on your burpees over DB

2. Make sure chest hits the floor first on burpees - slowly lowering into that bottom position takes a lot more energy

3. Consider stepping up with one foot from burpees to keep heart rate from spiking

4. Keep the DB close to your body and don’t come out too hot - a nice steady pace is key

Tuesday, March 5 

Warm-up:  2 rounds - 11 banded lat pull-down + 9/side banded Pallof press + 7 box step-up/side + 5 tempo front squat (:03/position) + 5 tempo ring row (:03/position) 

Strength: 

In 20:00, superset the following x7 (:60 rest between supersets) -

10-9-8-7-6-5-4

Front squat (start light and build to a moderately challenging set of 4)

Banded Pallof rotation/side 

https://youtu.be/5qTMvuj63qA?si=4sJfgnanvwp1Yu1Z

WOD: 

7:00 AMRAP -

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

7 chest-to-bar pull-up, or challenging pull variation 

Accessory: 

Superset x3 (:60 rest) - 8-10 GHD hip extension + :30 Sorenson hold 

Wednesday, March 6

Warm-up:  3 rounds - 8 muscle clean (empty barbell) + 8 dips from bench + :30 high knees + 10 Cossack squat + 10 alt hamstring scoop  https://youtu.be/tulRWLFx2rw?si=8Mbv7nuLNKb-dJtR

Strength: 

16:00 EMOM - 

1. 1 set max effort dips (rest when you feel close to failure or 8/10 RPE) 

2. 3-5 power clean, building to WOD weight 

3. :30-:45 tuck-up around KB https://youtu.be/5cnLej4gbYw?si=a7Nw254TuNdgwjSb

4. Rest 

WOD: 

For time - 

5-4-3-2-1 

Wall walk 

Power clean @ 70, 75, 80, 85, 90% 1RM respectively 

*200 meter run after each round (work out ends w/ run) 

Accessory: 

Accumulate 1:00/side banded lat stretch + 1:00/side open book on wall, banded if desired https://youtu.be/5YqZPQGMjyg?si=FKWzJ6jZo_53g6Fb

Thursday, March 7

Warm-up: 2:00 easy row or ski (1x), directly into 8-6-4 - alt reverse Samson + supine toes-to-rig + alt DB renegade row (light weight) + alt walking lunge (light weight) 

Strength: 

In 12:00, superset the following x3 (:90 rest between rounds) -

1. 12-16 KB/DB walking suitcase lunge 

2. 100 m KB/DB Farmer’s carry 

*Suggested DB/KB weight = 2 @ 50/35 or 40/25 or 30/15

WOD: 

Every 6:00 x3 (18:00) -

40/30 cal row or ski 

30 double under or 60 singles 

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

10 alt renegade row (2 @ 50/35 or 40/25 or 30/15) 

*Scale reps as needed to assure at least 1:00 rest/round 

Accessory: 

3x 10-12/side - single arm pulldown (use cable or band)

https://youtu.be/Md4GItVTPvA?si=O0SNUclVjNtW4K3N

Friday, March 8 

Warm-up:  3 rounds - 10 bootstrappers + 8 DB bench (start light and build) + 6/side thoracic reach from runners lunge + 4 inch worm w/ push-up + :20 easy bike 

WOD: 

24:00 EMOM 

1. 12-15 wall balls (20/14 or 14/10) 

2. 8/6 cal bike + max DB bench press (2 @ 50/35 or 40/25 or 30/15) 

3. Rest 

4. 8/6 cal bike + max kettlebell swing (54/35 or 35/20) 

5. 12-15 sit-ups 

6. Rest 

*BP and KBS reps do not need to be unbroken.  Score = BP + KBS reps 

Accessory: 

3x bicep curl 7 series w/ empty barbell (7 bottom to mid + 7 mid to top + 7 full range); :60 rest between sets 

https://youtu.be/tdbHeBu8yQg?si=lJHC7lbMZR3Y8dbg

Saturday, March 9 

Warm-up: 5-4-3-2-1 push-up to pike + back squat (start w/ empty barbell and build to WOD weight) + inverted barbell row + :20 banded pull-down from hollow 

https://youtu.be/BQF1BWJ0X0c?si=htJzCDMNXiL9NWZP

Partner WOD: 

16 rounds for time (you go, I go) - 

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

6 back squat (135/95 or 115/75 or 85/55) 

9 push-up 

*Partners switch after 1 full round (each partner completes 8 rounds) 

Accessory: 

3x8/side split stance med ball rotational slams (20/14 or 14/10); 

:60 rest between rounds 

https://youtu.be/RWRScs71ZOQ?si=jNVQcsi6SVew8Fz1

Monday, February 26 - Saturday, March 2

Monday, February 26 

Warm-up: 3 rounds - 6 DB bench press (start light and slowly build) + :30 easy jump rope + 10 pvc pass through + :30 chest opening stretch + 12 alt scorpion stretch 

Strength: 

Every :90 x8 - 

6 DB bench press (start light and build to a heavy set of 6) 

WOD: 

For time -

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

Burpees or hand release push-ups

20 double under or 30 singles after each round 

Accessory: 

Tabata bicep curls (45/35) 

Tuesday, February 27

Warm-up: 2:00 easy bike directly into 3 rounds - 10 banded good morning + :30 warm up for gymnastics skill + 5 deadlift (light weight) + :30 pigeon stretch/side 

Strength: 

15:00 EMOM - 

1. 3-5 deadlift, warming up to WOD weight 

2. :30-:60 work on gymnastics skill of choice 

3. Rest 

WOD: 

2 rounds @ steady pace (:90 rest between rounds) -

30/25 cal bike (scale to 20/15)

8 unbroken deadlift (275/185 or 225/155 or 155/105) 

40 sit-ups 

8 unbroken deadlift (275/185 or 225/155 or 155/105) 

30/25 cal bike (scale to 20/15)

*Pick a deadlift weight where you can cycle all reps (touch and go) without letting go of the bar  

Accessory: 

Accumulate 2:00/side banded hamstring stretch 

Wednesday, February 28 

Warm-up: 10-8-6-4 alt Cossack squat + bootstrappers + supine toes-to-rig + alt quad stretch + DB walking suitcase lunge (start w/ no weight then slowly build) 

Strength: 

Every :90 x4 (12:00) -

1. 12 DB walking suitcase lunge (2 @ 50/35 or 40/25 or 30/15) 

2. :30-:45 DB plank pull through (use 1 DB from your lunge weight) https://youtu.be/DrNMoMm6rg8?si=rNB-xk7A3wwOg5ae

WOD:

For time - 

30 wall balls (20/14 or 14/10) 

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

30 wall balls (20/14 or 14/10) 

Accessory: 

3x:30 ring support hold (or support hold from dip handles or boxes)

https://youtu.be/KbR_lnfksAU?si=HGikRbrdFDl2bIUn

https://youtu.be/K3YE-tG6kPo?si=Ztk032V7B87PhWEj

Thursday, February 29 

Warm-up: 200 m run, row, or ski directly into 5-4-3-2-1 strict press (start w/ empty barbell and build to Strength weight) + 1-arm ring row/side + burpee broad jump 

Strength: 

In 15:00, superset the following x4 (:90 rest between sets) - 

1. 8-10 strict press (no heavier than ½ BW) 

2. 14-16 alt gorilla row (2 @ 54/35 or 35/20) https://youtu.be/urfjFI2Ahww?si=ZW3WlVBa3Ytv2txB

WOD: 

16:00 EMOM - 

1. 15/12 cal row or ski (scale to 12/9) 

2. 200 m run (scale to 100) 

3. 10 box jump over or step over (24/20 in) + max BMU, jumping BMU, or challenging pull movement 

4. Rest 

Accessory: 

3x8-10 DB lat pullover @ moderate weight 

https://youtu.be/FK4rHfWKEac?si=TaB5u9MVUNsYNUkR

Friday, March 1 

Warm-up: 5-4-3-2-1 power clean (start w/ empty barbell and slowly build) + push-up to pike + runner lunge w/thoracic rotation/side + :20 HS hold, pike hold, or plank 

Strength: 

In 18:00, complete the following x4 (:90 rest between rounds) -

1. 15-25 ft HS walk OR :20 weight shift from HS, pike hold, or plank  https://youtu.be/OAfvOJUovdg?si=3vNk7n7o2lo2qlNz

   https://youtu.be/C5VlmiNgudI?feature=shared

2. 1 power clean + 1 low hang power clean + 1 high hang power clean (start moderate and build to a challenging complex if possible) 

   https://youtube.com/shorts/-063xIuvEQk?si=snb2WTFxidBluAhV

3. 8/side single leg KB pass around (no heavier than 25#)

   https://youtu.be/YQ5DnSkdV1Y?si=XpWZ10RtHIPDusy8

WOD: 

7:00 AMRAP for total push-up reps -

Max handstand push-up, pike push-up, or challenging push-up variation

EMOM starting @ 1:00 - 

5 power clean (135/95 or 115/75 or 85/55) 

Accessory: 

3x10 cable tricep pulls @ challenging weight (:60 rest between sets) 

Saturday, March 2 

Warm-up:  2:00 easy row or ski directly into 5-4-3-2-1 back squat (start w/ empty barbell and build to 50% 1RM) + KB hip opener stretch/side + muscle snatch + overhead squat (empty barbell)

*Athletes will need 2 barbells

Strength: 

Superset the following every 2:30 x6 (15:00) -

1. 9-7-5-5-5-5 back squat (@ 50, 55, 60, 65, 70, 75% 1RM) 

2. 10 supine hamstring curls on exercise ball

   https://youtu.be/QVMkcf3uCY0?si=qN8mXCQN1IpKqlPw

WOD:

3 rounds for time (3:00 rest between rounds) -

10 hang power snatch (95/65 or 65/45) 

12 cal bike 

-:30 rest-

10 bar muscle-up, pull-up, or ring row 

12 overhead squat (95/65 or 65/45) 

*Note: All 4 movements account for 1 round 

Accessory: 

Superset x3 (:60 rest) - 15 tuck-up + 20 mountain climber + :30 plank 

Monday, February 19 - Saturday, February 24

Deload Week 

Monday, February 19

Warm-up:  2:00 easy bike (1x), directly into 3 rounds - 12 seated banded row + 10 banded lat pull-down + 8 alt reach from low squat + 6 slow tempo 1-arm ring row 

Strength: 

In 12:00, superset the following x3 (:90 rest between sets) -

1. 10-12 DB lat pullover (50/35 or 40/25 or 30/15) 

   https://youtu.be/FK4rHfWKEac?si=LpeXp_enVPlLuIrn

2. 8-10/side 1-arm DB bent over row (50/35 or 40/25 or 30/15) 

3. Max effort strict pull-up or challenging ring row (1 set) 

WOD: 

Lightweight

15:00 EMOM @ steady pace - 

1. :60 bike @ moderate pace 

2. :60 thrusters (45/35) 

3. :60 barbell curls (45/35) 

4. :60 sit-ups (weighted or GHD if able) 

5. Rest 

Accessory: 

3x16-20 alternating Superman (:60 rest)  https://youtu.be/DE92ODZS9gs?si=cY1ZVua9iRgdA-PG

Tuesday, February 20

Warm-up: 2:00 easy row or ski (1x), directly into - 5-4-3-2-1 seated leg raises + bench press (start w/ empty barbell and build to 60% 1RM) + reverse Samson/side + kip swing or :20 hollow hold

Strength: 

15:00 EMOM - 

1. 5 bench press (start @ 60% 1RM and build to challenging set if possible) 

2. Max unbroken toes-to-bar (1x), or ttb variation 

3. Rest 

WOD: 

Popeye

15:00 row or ski for total meters (7/10 RPE) -

E3MOM (starting @ 0:00) - 

12 lunges (no weight) + 10 bench press (115/75 or 75/55) 

Accessory: 

Accumulate 30-45 plate row from Sorenson hold, :01 pause @ top w/ 10# plate (scale to bent-over plate row @ moderate weight) https://youtube.com/shorts/vjQUTc_x-3I?si=2eRpNw5kP7SBuHED

Wednesday, February 21

Warm-up:  5-4-3-2-1 clean pull + clean high pull + muscle clean + front squat (empty barbell) + inch worm w/ push-up + scorpion stretch/side 

Strength: 

Every :90 x5 (15:00) -

1. 1 power clean + 1 squat clean + hang squat clean + front squat (start light and build to moderate complex) 

2. :30-:45 barbell roll-out or plank on barbell

   https://youtu.be/80wyM461lec?si=RVlEismnoypGJv1n

WOD: 

10 rounds for time - 

3 power clean (135/95 or 115/75 or 85/55) 

3 bar-facing burpees or up downs 

Accessory: 

Tabata plank-ups (:20 work/:10 rest x8)

Thursday, February 22

Warm-up:  3 rounds - :30 wall facing handstand hold or plank + 10 banded pvc pull down from hollow + :30 easy jump rope + 10 alt toe touch from plank 

Strength: 

In 10:00, superset the following x3 (:90 rest between rounds) -

1. 25 ft handstand walk or :30 handstand walk progression 

2. :30 hollow rocks, banded if possible  https://youtu.be/SpdUm2qrhk8?si=eqPFsGZJja-XUkIF

WOD: 

Every 3:00 x6 (18:00) for total reps -

200 meter run 

Rnd 1 and 4 - Max bar muscle-up or challenging pull variation 

Rnd 2 and 5 - Max handstand push-up or any push-up variation 

Rnd 3 and 6 - Max jump rope reps (doubles or singles) 

Accessory: 

Accumulate 2:00 dual KB front rack march (2 @ moderate weight) 

https://youtu.be/kIST_iO96bg?si=itD7BvAbIub7hm60

Friday, February 23

Warm-up: 3 rounds - 12 banded good morning + 10 pvc pass through + 8 snatch grip deadlift + 6 power snatch (empty barbell) + 4/leg pistol squat to bench

Strength: 

12:00 EMOM -

1. 2x 3-position power snatch @ moderate weight (:10 rest b/t set 1 and 2)  https://youtu.be/kD65dqLt7yI?si=5xs2Cn3skZYCFTHT

2. 12-15 prone pvc lift off  https://youtube.com/shorts/mvFhST26mnA?si=UVDoVCH3JLxVbE9s

3. Rest 

WOD: 

3:00 AMRAP - 

20 alt DB snatch (50/35 or 40/25 or 30/15) 

Max alt pistol squat (see video for variations) 

-2:00 rest-

3:00 AMRAP -

20 alt pistol squat (or variation) 

Max alt DB snatch (50/35 or 40/25 or 30/15)

https://youtube.com/shorts/fUGQ7oMEIFI?si=nWy7W7S_qVwCUNLc

Accessory: 

3x16-24 ring support w/ knee drive (scale to dip handles or boxes)

https://youtu.be/BG3jEvqUi98?si=2uEzUsPvAZKUo9CO

https://youtu.be/Dfpbu6O8Xkg?si=tJdQE7Ls-6U0cL5n

Saturday, February 24 

Warm-up: 1:00 easy bike + 1:00 easy row + 1:00 easy ski, directly into - 10-8-6-4-2 alt box step up + plate hops + push-up to pike + ring row 

WOD: 

Every 7:00 x4 (28:00) -

400 meter row or ski 

10 box jump over or step-over (24/20 in)

20/15 cal bike 

5 wall walks 

Accessory: 

3x 8-10 alt renegade row (2 @ 50/35 or 40/25 or 30/15) 

Monday, February 12 - Saturday, February 20

Monday, February 12 

Warm-up: 2:00 easy row or ski, directly into 3 rounds - 8/side 1-arm ring row + 6 push-up to pike + 4/side thoracic reach from low squat + :30 hollow hold 

Strength: 

In 12:00, superset the following x3 (:90 rest between rounds) -

1. 16-20 alternating knee raise from front support (rings or dip handles) https://youtu.be/Dfpbu6O8Xkg?si=XBJ0-L3m6TYxPyBu

2. 16-20 alternating floating bird dog https://youtu.be/kXR_ZSgSBfs?si=3AxQoZiWwgEPi5at

WOD: 

Rowing with Cindy

For time - 

2,000 meter row or ski 

E2MOM (starting @ 0:00) - 1 round of Cindy (5 pull-up + 10 push-up + 15 air squat) 

Accessory: 

2x 20 meter lateral bear crawl each direction 

https://youtu.be/oPzX9WHrBMg?si=1Vkzq40Lf_1OSI_l

Tuesday, February 13

Warm-up:  3 rounds - 12 pvc pass through + 10 banded good morning + 8 alt shoulder tap from handstand or plank + 6 Cossack squat/side + :30 easy jump rope

Strength: 

15:00 EMOM - 

1. 1 max distance HS walk, HS hold, or pike hold from box - rest after 1 attempt (add alt shoulder taps or gentle weight shift from HS or pike hold if able) https://youtu.be/rA_xFsWUPPU?si=eOa0DAg_1QtCRadg  https://youtu.be/y1sxGjiUHqc?si=SpVEwCHMPTDvIBSn

2. 3-5 deadlift (start light and build to WOD weight) 

3. Rest 

WOD: 

Sprint Sesh

7:00 AMRAP - 

1 wall walk 

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

35 double under or 60 singles 

Accessory: 

2-3x - superset 12-16 tuck-ups + 12-16 arch-ups (:60 rest between sets)  https://youtu.be/dMirQ7T3adU?si=6X-GvtlD0q-VeqGM

Wednesday, February 14

Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell) + inch worm w/ push-up + KB hip opener stretch/side + :30 alt quad stretch + :30 chest opening stretch on rings 

Strength: 

Every :90 x6 (9:00) -

5 back squat (start light and build to WOD weight) 

WOD: 

Quality Control

For quality reps @ steady pace (rest as needed) - 

15-12-9

Back squat @ BW or ¾ BW or ½ BW 

30-24-18 

Dips from handles or bench 

60-48-36

Sit-ups (GHD or weighted if desired) 

Accessory: 

Accumulate 75-150 banded chest flys 

https://youtu.be/yVcEkvgymt8?si=vSR_7FfcNUG_OKHM

Thursday, February 15

Warm-up: 2:00 easy bike, directly into - 2 rounds - 12 alt scorpion stretch + 10 banded lat pull-down + 8 alt reverse Samson + 6 face pulls on rings (:03 pause in back position) + :30 glute bridge hold (w/ light plate @ hips if possible) 

WOD: 

Steady State (7/10 RPE)

Every 8:00 x4 (32:00) -

15 bike cals 

15 KB swing (54/35 or 35/20) 

10 goblet lunge (54/35 or 35/20 or 20/10) 

10 burpees or up downs 

5 toes-to-bar, knees-to-elbow, or scaled variation 

5 bar muscle-up, jumping BMU, or other challenging pull movement 

Accessory: 

2-3x - 21 bicep curl series (7 reps from bottom to 90 degrees, 7 reps from 90 degrees to top, 7 full bicep curl reps); barbell weight no heavier than 65/55

https://youtu.be/tdbHeBu8yQg?si=3JTCfBh8z9y7WYwA

Friday, February 16 

Warm-up: 5-4-3-2-1 power clean + jerk, push or split (start w/ empty barbell + build to 50% jerk 1RM) + thoracic rotation from runners lunge/side + :30 banded snow angels 

Strength: 

Every :90 x8 (12:00) -

1 power clean + 1 push jerk + 1 hang power clean + 1 split jerk 

(Start @ 50% jerk 1RM and build to heavy complex if possible) 

Partner WOD: (20:00)

Howdy Partner

20 rounds for total meters (partners switch every minute) -

1:00 AMRAP 

8 DB bench press (2 @ 50/35 or 40/25 or 25/15) + max row or ski meters 

Accessory: 

Accumulate 30-50/side - banded x walks https://youtu.be/LRkZTWs5RZE?feature=shared

Saturday, February 17

Warm-up: 2 rounds - 12 banded pull-apart + 10 banded forward raises + 8 air squats + 6 bootstrappers + :30 plank + :30 seated leg lifts

https://youtu.be/IcTApCXeUxA?si=Vp6Up5zaYLaR5Bz7

Strength: 

9:00 EMOM -

1. 12-16 alt DB plank pull through, moderate weight 

   https://youtu.be/Zko5x2SoQmo?si=gi-8p36XWMiOFi7W

2. Max L-sit or tuck sit on parallettes or boxes (1 set)

3. Rest 

WOD: 

50-40-30-20-10

Wall balls (20/14 or 14/10) 

(2:00, :90, :60, :30 rest respectively after each set) 

Accessory: 

3x6/leg single leg KB pass around, moderate weight

https://youtu.be/YQ5DnSkdV1Y?si=21d6vpxZQLpLFa4i

Monday, February 5 - Saturday, February 10

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) -

1. 10-15 DB push-ups (use the weight you plan to bench in WOD) https://youtu.be/VrSGEXrwZAc?si=DSFZYHNt53Eiq7iQ

2. 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) - 

1. :30/side banded Pallof press walkout https://youtu.be/AA3papEyrKU?si=NC1NXR8gT1-x6ZHq

2. 8-10/side goblet curtsy lunge @ moderate weight 

   https://youtu.be/7ptRZXL5MBs?si=TX0INombCUlUhnFr

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 -

1. 8-10 DB push press (2 @ 50/35 or 40/20 or 20/10) 

2. 3-5 deadlift, getting warm for WOD 

3. 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 -

1. 15/12 cal row or ski (scale to 12/9) 

2. 5 wall ball + 3 HSPU + 1 power snatch (115/85 or 85/55 or 55/35) 

3. Rest 

4. 30 ft HS walk or :30 HS walk progression (e.g., extended plank)

5. Max unbroken* toes-to-bar reps (scale to knees-to-elbow or incline leg raises) 

6. 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 - 

1. 12/9 cal bike 

2. 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-