Monday, February 16 - Saturday, February 21
Monday, February 16
Warm-up: 15:00 AMRAP - 10 bootstrapper + 5 deadlift (start light and build to 60% 1RM) + 10 upward to downward dog + 5/side thoracic rotation from runners lunge + 10 pvc pass through
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Deadlift @ 60, 65, 70, 75, 80% 1RM respectively
WOD:
“Cindy”
20:00 AMRAP -
5 pull-up
10 push-up
15 air squat
———-
Expected scores - Beginner 11-12 rounds; intermediate 13-17 rounds; advanced 18-22 rounds; elite 24+ rounds
Accessory:
3x10/side bird dog row @ moderate weight
Tuesday, February 17
Warm-up: 2:00 easy bike (1x) directly into 2 rounds - :30 easy jump rope + 10/side scorpion stretch + :30 alt thoracic reach from low squat + 10 alt Cossack squat
Partner WOD:
8 rounds for time (you go, I go) -
10/8 calorie bike
40 double under or 80 singles
10/8 calorie bike
40 double under or 80 singles
10/8 calorie bike
*Each partner completes 4 rounds; P1 works while P2 rests, then switch
Accessory:
Superset x3 (:90 rest between supersets) -
12-16 alt landmine oblique twists @ light/moderate weight
:30-:45/side Copenhagen plank
Wednesday, February 18
Warm-up: 15:00 AMRAP - 10 alt shoulder tap from HS or plank + 10 banded good morning + 25-ft Farmers carry (light) + :30 alt calf stretch + :30/side figure-4 stretch
Strength:
12:00 EMOM -
:30-:45 handstand work (e.g., HS walk practice, shoulder taps from HS on wall or bench, pike-up on rower)
:30-:45 KB front rack march (2 @ 53/35 or 35/25)
Rest
WOD:
Complete 4 rounds of the following @ steady pace (zone 2) -
200-400-600-800 meter run respectively
25 sit-up
50 meter Farmers carry (2 @ 70/53 or 53/35)
—————————
*50 meter Farmers carry = 2x length of gym
Accessory:
3x10 reverse hyper @ light/moderate weight (:60 rest between rounds)
Thursday, February 19
Warm-up: 2 rounds - 10 alt box step-up + 8 alt reverse Samson + 10 alt hamstring scoop + 8 renegade row (light) + 10 banded pull-apart + 8 push-up to pike
WOD:
32:00 EMOM -
16 KB swing (70/53 or 53/35 or 40/25)
12 alt goblet lunge (70/53 or 53/35 or 40/25)
8 burpee box jump or step-up (24/20 in or lower)
Rest
8/side 1-arm DB hang clean and jerk (50/35 or 40/25 or 30/15)
12 DB renegade row (2 @ 50/35 or 40/25 or 30/15)
16 DB plank pull, feet elevated if able (50/35 or 40/25 or 30/15)
Rest
Accessory:
3x10 cable tricep pulls @ moderate weight
Friday February 20
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 supine toes-to-rig + 8 bench press (light) + 10 alt toe touch from plank + 8 front squat (light) + :30/side banded lat stretch
Strength:
In 16:00, complete the following -
5-5-3-3-3-1-1-1-1
Bench press (start @ 50% 1RM and build to a heavy single if able)
WOD:
For time -
21-15-9
Front squat @ 135/95 or 95/65 or 65/45 (take barbell from ground)
Toes-to-bar, knees-to-elbow, or v-up
Row, bike, or ski calories
Accessory:
Tabata seated DB hammer curls @ light/moderate weight
Saturday, February 21
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + strict press (light) + thread the needle w/ thoracic extension/side + :30 warm-up for Strength exercise
Strength:
In 15:00, work on gymnastics skill or barbell lift of choice
WOD:
Superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Power clean (touch-and-go)
Push jerk
——————
Barbell weight suggestions:
Round 1 - 125/85 or 95/65 or 65/45
Round 2 - 135/95 or 115/75 or 85/55
Round 3 - 155/105 or 125/85 or 95/65
Round 4 - 165/115 or 135/95 or 115/75
Round 5 - 175/125 or 155/105 or 125/85
*Reps should be connected each round if possible (e.g., complete 10 touch-and-go cleans, directly into 10 push jerk without setting down the barbell)
Accessory:
10:00 mobility -
1:00 banded straddle stretch
1:00/side hip flexor stretch
1:00/side hamstring stretch
1:00 thoracic extension on wall ball
1:00/side lat stretch
1:00 child’s pose w/ alternating right, center, left reach
1:00 chest opening stretch
Monday, February 9 - Saturday, February 14
Monday, February 9
Warm-up: 2 rounds - 10 banded good morning + 5 deadlift (light) + 10/side thoracic reach from runners lunge + 5 inch worm w/ push-up + 10 pvc pass through + 5/side 1-arm ring row
Strength:
Every :90 x4 (12:00) -
3-5 deadlift, warming up to WOD weight
10-15 hip extension, :01 pause @ top
WOD:
10 rounds for time -
5 deadlift @ 225/155 or 155/105 or 95/65
3 bar muscle-up or 6 pull-up
Accessory:
3x10-12/side bird dog row @ 50/35 or 40/25 or 30/15
Tuesday, February 10
Warm-up: 2 rounds - 12 alt single leg v-up + 10 alt Cossack squat + 8 wall ball thruster (light) + 10 alt reverse Samson + 12 alt toe touch from plank + :30/side figure-4 stretch
Strength:
Every 5:00 x3 (15:00) -
40 Russian twist @ moderate weight
30 alt knee-to-elbow from plank
20 v-up, weighted if able @ light/moderate weight
WOD:
2:00 work / 2:00 rest x4 (16:00) for total wall ball reps -
12/9 calorie row, bike, or ski
Max wall ball (20/14 or 14/10 or 10/6)
Accessory:
Tabata Copenhagen plank
Wednesday, February 11
Warm-up: 15:00 AMRAP - 8 Pendlay row (light) + :30 easy jump rope + 8 DB bench press (2 @ light weight) + :30/side figure-4 stretch w/ rotation + 8 push-up to pike
Strength:
15:00 EMOM -
10 Pendlay row @ 135/95 or 95/65 or 65/45
12 DB lat pullover @ 50/35 or 40/25 or 30/15
Rest
WOD:
10:00 AMRAP -
20 double under or 40 singles
2 DB bench press
20 double under or 40 singles
4 DB bench press
20 double under or 40 singles
6 DB bench press
*Continue adding 2 reps to bench press until time; suggested DB weight = 2 @ 50/35 or 40/25 or 30/15
Accessory:
Tabata barbell bicep curl @ 45/35
Thursday, February 12
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + alt elbow punch + supine toes-to-rig + box step-up/leg + upward to downward dog + :30 alt groiner
WOD:
Every 5:00 x6 (30:00) -
12 box jump over (24/20 in)
15 toes-to-bar, knees-to-elbow, or v-up
18-15-12-9-6-3 power clean (start @ 5/10 RPE and build by 5% each round as able)
*For example - from 0:00-5:00, complete 10 box jump over + 15 toes-to-bar + 18 power clean, then rest in remaining time. From 5:00-10:00, complete 10 box jump over + 15 toes-to-bar + 15 power clean, then rest in remaining time
Accessory:
1:00/side banded lat stretch
1:00/side banded hamstring stretch
1:00 banded straddle stretch
Friday, February 13
Warm-up: 2 rounds - 10 alt shoulder tap from HS or plank + 5 back squat (light) + 10 banded pull-apart + 5/side KB windmill (light) + 10 alt thoracic reach from low squat
Strength:
Every :90 x4 (12:00) -
30-ft handstand walk or :30-:45 handstand progressions
3-5 back squat, warming up to WOD weight
WOD:
In 16:00, complete the following -
4:00 AMRAP -
5 push-up
5 back squat (155/105 or 125/85 or 95/65)
-2:00 rest-
4:00 AMRAP -
10 push-up
10 back squat (125/85 or 95/65 or 65/45)
-2:00 rest-
4:00 AMRAP -
15 push-up
15 back squat (95/65 or 65/45 or 45/35)
Accessory:
3x10 hamstring curls @ moderate weight
Saturday, February 14
Warm-up: 15:00 AMRAP - 10/side scorpion stretch + 12 alt hamstring scoop + 14 banded glute bridge + :30 alt banded side step + :30/side pigeon stretch + :30 child’s pose (alternate between left, center, right reach)
WOD:
Complete the following @ steady pace (zone 2) -
50-40-30-20-10
Row, bike, or ski calories
Sit-up
KB swing (53/35 or 40/25 or 30/15)
Accessory:
3x10-12/side single leg DB hip thrust @ moderate weight
Monday, February 2 - Saturday, February 7
Monday, February 2
Warm-up: 2 rounds - 12 banded good morning + 10 alt box step-up + 8 kip swing + 6 alt DB snatch (light) + 8 plate thoracic opener on wall ball + 10 alt groiner + 12 pvc pass through
WOD:
25:00 EMOM -
12 alt DB snatch (50/35 or 40/25 or 30/15)
12/9 calorie row, bike, or ski
12 box jump over or step-over (30/24 or 24/20 or 20/16)
Max bar muscle-up or pull-up
Rest
Accessory:
3x10-15/side deficit clamshell from bench
https://youtu.be/vuNbx88psOc?si=5n_2ryPvYSt5tPU3
Tuesday, February 3
Warm-up: 15:00 AMRAP - 5 hang power clean + 5 front squat (light) + 10 alt elbow punch + 10 alt Cossack squat + 10/side scorpion stretch + 5 inch worm w/ push-up
Strength:
In 15:00, complete the following x5 (:90 rest between sets) -
10-8-6-4-2
Hang power clean + front squat (start light and build to a heavy complex as able)
*Complete reps unbroken (e.g., 10 PC + 10 FS without setting down the barbell)
WOD:
For time -
21-15-9
DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Lateral burpees over DBs
https://youtu.be/ZxFVFxMn6GY?si=7arL__cVYoggXPkx
Accessory:
3x 21 bicep curl series (the 7’s) @ 45/35
Wednesday, February 4
Warm-up: 2 rounds - 10 DB bench press (light) + 8 DB chest supported row (light) + 10 back rack lunge (light) + 8/side thoracic reach from runners lunge + :30 jump rope
Strength:
In 15:00, superset x4 (:90 rest between supersets) -
10 DB bench press (start @ moderate weight and build to a heavy set of 10)
10 DB chest supported row (2 @ moderate weight / RPE 7/10)
WOD:
3:00 work / 1:00 rest x4 (16:00) for total lunges -
50 double under or 100 singles
25 sit-up
Max alt back rack lunge in remaining time (135/95 or 95/65 or 65/45)
Accessory:
1:00/side banded hamstring stretch
1:00/side figure-4 stretch w/ rotation
Thursday, February 5
Warm-up: 2 rounds - 10 alt hamstring scoop + 5 deadlift (light) + 10 alt shoulder tap from handstand or plank + 5/side thread the needle w/ thoracic extension + :30/side pigeon stretch
Strength:
15:00 EMOM -
3-5 deadlift, warming up to WOD weight
Max distance unbroken handstand walk (1x) or :30-:45 handstand work
Rest
WOD:
Complete the following @ steady pace -
3,000 meter row or ski
Every 3:00, starting @ 0:00 -
3 deadlift @ 75% 1RM or 7/10 RPE
Accessory:
3x10 hamstring curls @ moderate weight
Friday, February 6
Warm-up: 2 rounds - 10 push-up to pike + 10 supine toes-to-rig + :30/side quad stretch + :30 banded straddle stretch + 50 m/side mixed rack overhead carry (light) https://youtu.be/BKmhxR4CUKI?si=86dfn9nMDT7Fq5t5
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
100 meter mixed rack overhead carry (2 @ moderate weight)
:30-:60 weighted plank @ moderate weight
*100 meter = 4x length of gym (2x/side)
WOD:
For time -
30-24-18
Toes-to-bar, knees-to-elbow, or v-up
Hand release push-up
Bike calories
Accessory:
3x12 DB lat pullover @ 50/35 or 40/25
https://youtu.be/FK4rHfWKEac?si=6SSW2SQRB2mqT5Y9
Saturday, February 7
Warm-up: 15:00 AMRAP - 5 back squat (light) + 5/side Filly press (light) + 10 ring row + :30/side runners lunge + :30/side banded lat stretch + :30/side figure-4 stretch
WOD:
Complete the following @ steady pace -
10-8-6-4-2
1 ¼ back squat (start @ 5/10 RPE and build as able)
Filly press/side @ 50/35 or 40/25 or 30/15
Strict pull-up or challenging pull movement
50 meter sled push @ challenging weight (2x length of gym) after each round or whenever available
Accessory:
Superset x2-3 (:90 rest between supersets) -
8/side single leg RDL @ 53/35 or 40/25 or 30/15
12 barbell hip thrust, :01 pause @ top (135/95 or 95/65)
16 landmine oblique rotations @ light/moderate weight
Monday, January 26 - Saturday, January 31
Monday, January 26
Warm-up: 8-6-4 deadlift (light) + strict press (light) + scorpion stretch/side + pvc pass through + alt hamstring scoop + thoracic reach from runners lunge/side
Strength:
In 16:00, superset x5 (:90 rest between supersets) -
10-8-6-4-2
Strict press (start light and build to challenging set of 2)
*3-5 deadlift after each round, warming up to WOD weight
WOD:
4 round for time -
400 meter row or ski
12 deadlift @ BW, ¾ BW, or ½ BW
Accessory:
Tabata seated DB hammer curls (2 @ light/moderate weight)
Tuesday, January 27
Warm-up: 2 rounds - 10 alt reverse Samson + 12 banded pull-apart + 10 alt KB gorilla row (light) + 12/side thoracic reach from runners lunge + 10 push-up to pike
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
16 alt gorilla row (2 @ 70/53 or 53/35 or 40/25)
16/side banded crossbody rear delt pull
WOD:
50 push-up
50 sit-up
100 alt reverse lunge (no weight)
50 sit-up
50 push-up
Accessory:
3x10-12 cable tricep pulls @ moderate weight
Wednesday, January 28
Warm-up: 8-6-4-2 back squat (start light and build to 65% 1RM) + bootstrapper + alt Cossack squat + alt groiner + thread the needle w/ thoracic extension/side + cat cow
Strength:
Every :90 x8 (12:00) -
3 back squat (5 reps if lifting on the lighter side)
Rounds 1 and 2: 65% 1RM or 5/10 RPE
Rounds 3 and 4: 70% 1RM or 6/10 RPE
Rounds 5 and 6: 75% 1RM or 7/10 RPE
Rounds 7 and 8: 80% 1RM or 8/10 RPE
WOD:
18:00 EMOM for total bike calories -
100 meter 1-arm Farmers carry @ 70/53 or 53/35 or 40/25)
Max bike calories
Rest
*100 meters = 4x length of gym (2x length/side)
Accessory:
3x10-12/side single leg DB hip thrust (:60 rest between sets)
https://youtu.be/KW7yo5x7-HI?si=55UcBJ8htfOfkUol
Thursday, January 29
Warm-up: 15:00 AMRAP - 5 clean pull + 5 clean high pull + 5 muscle clean (light)z + :30 easy jump rope + :30 wrist rockers + :30 alt elbow punch https://youtu.be/3CcSy1ZqQ40?si=SSRLPA2ZULuqaBKt
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
3 position power clean (start light and build to a challenging complex)
https://youtu.be/8MF6cbDYdHY?si=IEaFuhEdPPd9jaRx
*For example, round 1 athlete completes 5 sets of a 3 position power clean (1 high hang power clean + 1 hang power clean + 1 power clean)
WOD:
15:00 AMRAP -
10 hang power clean (135/95 or 95/65 or 65/45)
30 double under or 60 singles
10 bar facing burpee
Accessory:
3x10-12 cable face pull @ moderate weight (:60 rest between sets)
‘
Friday, January 30
Warm-up: 15:00 AMRAP - 5 bench press (light) + 10 supine toes-to-rig + 15 banded snow angel + 10 pvc pass through + 5 inch worm w/ push-up
Partner WOD:
For time and total bench press load (you go, I go) -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 50% 1RM and build by 5% as able)
10 toes-to-bar, knees-to-elbow, or v-ups after each round
———————-
*For example - P1 completes 10 bench press + 10 toes-to-bar while P2 rests, then P2 completes 10 bench press + 10 toes-to-bar while P1 rests. Next, partners move on to 9 bench press + 10 toes-to-bar each.
Accessory:
3x8-10/side 1-arm KB row from Sorenson hold @ 53/35 or 40/25 or 30/15
https://youtu.be/BEMfeiCrVso?si=N9_hzbGT_mtP-Met‘
Saturday, January 31
Warm-up: 2 rounds - 10/side banded side lying open book stretch + :30/side figure-4 stretch + 20 alt shoulder tap from plank + :30/side banded hamstring stretch
Partner WOD:
For time (you go, I go) -
1,000 meter row or ski
800 meter row or ski
600 meter row or ski
400 meter row or ski
200 meter row or ski
—————
*P1 completes 1,000 meters while P2 rests then partners switch so P1 rests while P2 completes 1,000 meters
Accessory:
Every :90 x6 (9:00) -
Max distance unbroken handstand walk (1x) or :30-:45 handstand skill work
Monday, January 19 - Saturday, January 24
Monday, January 19
Warm-up: 8-6-4-2 bench press (start light and build toward 75% 1RM) + KB hip opener stretch/side + alt reverse Samson + push-up to pike + :30 easy jump rope
Strength:
Every 2:00 x6 (12:00) -
3 bench press @ 75% 1RM or 7/10 RPE
*Lighter lifting option = 5 reps every 2:00 x6 (12:00) -
WOD:
15:00 AMRAP -
6 push-up
12 alt reverse goblet lunge (50/35 o4 40/25 or 30/15)
24 double under or 48 singles
Accessory:
4x21 bicep curl series (the 7’s) @ 45/35 (:60 rest between sets)
Tuesday, January 20
Warm-up: 2 rounds - 12 pvc pass through + 10 supine toes-to-rig + 8 Pendlay row (light) + 10 upward to downward dog + :30 child’s pose (alternate left, right, center)
https://youtube.com/shorts/ALbDPZwlJ0c?si=B4vK-gBmU6vW2I25
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
10 Pendlay row (135/95 or 95/65 or 65/45)
12 DB lat kickback (2 @ 50/35 or 40/25 or 30/15)
WOD:
5 rounds for time -
400 meter row or ski
15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 30-60/side side plank banded row
https://youtu.be/K1GWnZ-RDPw?si=YW0prTYYKJqs8ugN
Wednesday, January 21
Warm-up: 10-8-6-4-2 deadlift (start light and build toward 80% 1RM) + bootstrapper + alt groiner + alt Cossack squat + alt scorpion stretch
Strength:
Every 2:00 x6 (12:00) -
3 deadlift @ 80% 1RM or 8/10 RPE
*Lighter lifting option = 5 reps every 2:00 x6 (12:00)
WOD:
Every 2:00 x10 (20:00) for total sit-ups -
5-6-7-8-9-10-11-12-13-14
Wall ball (20/14 or 14/10 or 10/6)
Max sit-up in remaining time
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, January 22
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 kip swing + 6 inch worm w/ push-up + 8 box step-up/side + 10 alt reach from low squat + 12 banded pull-apart
WOD:
24:00 EMOM for total reps (reps don’t need to be unbroken) -
Max kipping pull-up or challenging ring row
Rest
Max bike calories
Rest
Max burpee box jump over or burpee step-over (24/20 in or lower)
Rest
Accessory:
3x100 meter KB mixed grip carry (2 @ challenging weight), :60 rest between sets
*100 meters = 4x length of gym (2x/side then switch positions)
https://youtu.be/8g-7b6y2q5E?si=WncoOIYbzxHouT8k
Friday, January 23
Warm-up: 15:00 AMRAP - 6 back squat (start light and build to 60% 1RM) + 6 alt renegade row (light) + 6 DB power clean (light) + 6 DB push press (light) + 6/side thread the needle w/ thoracic extension
Strength:
Every :90 x8 (12:00) -
3 back squat
Rounds 1 and 2: 60% 1RM or 5/10 RPE
Rounds 3 and 4: 65% 1RM or 6/10 RPE
Rounds 5 and 6: 70% 1RM or 7/10 RPE
Rounds 7 and 8: 75% 1RM or 8/10 RPE
WOD:
For time -
400 meter row or ski
40 alt DB renegade row
400 meter row or ski
40 DB power clean
400 meter row or ski
40 DB push press
400 meter row or ski
*Suggested DB weight = 2 @ 50/35 or 40/25 or 30/15
Accessory:
Accumulate 30-50/side DB external rotation (rest as needed)
https://youtu.be/sq-YBIBe6z8?si=WIsOWE7q4zxyNm-p
Saturday, January 24
Warm-up: 2 rounds - :30 Strength primer + 12 banded good morning + :30 HS hold or plank + 2/side Turkish getup (light) + :30/side figure-4 stretch + 6/side lateral box step-up
Strength:
In 15:00 work on gymnastics skill or barbell lift of choice
WOD:
3 rounds @ steady pace -
18/side single arm KB swing (50/35 or 40/25 or 30/15)
12/side lateral KB front rack box step-up (53/35 or 40/25 or 30/15 @ 24/20 in)
6 Turkish getup (3/side) @ 50/35 or 40/25 or 30/15)
Max distance HS walk (1x) or :30 HS walk progression or max effort plank
Accessory:
:60/side banded hamstring stretch
:60/side banded hip flexor stretch
:60/side banded open book stretch