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
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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)
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*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
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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