Monday, February 23 - Saturday, February 28
Monday, February 23
Warm-up: 2 rounds - 6/side DB OH walking lunge (light) + :30 easy jump rope + 8 alt box step-up + :30/side lat stretch + 10 pvc pass through + :30/side figure-4 stretch
Strength:
In 14:00, superset x3 (:90 rest between supersets) -
8/side 1-arm overhead DB walking lunge (50/35 or 40/25 or 30/15)
8/side 1-arm row from Sorenson hold (50/35 or 40/25 or 30/15)
WOD:
3 rounds for time -
30 double under or 60 singles
10 alt DB box step-up @ 50/35 or 40/25 or 30/15 (24/20 in)
10 hang DB snatch, 5/side @ 50/35 o4 40/25 or 30/15
-2:00 rest-
3 rounds for time (try to match above time as close as possible) -
30 double under or 60 singles
10 alt DB box step-up @ 50/35 or 40/25 or 30/15 (24/20 in)
10 hang DB snatch, 5/side @ 50/35 or 40/25 or 30/15
Accessory:
Accumulate 60/side banded X walk
https://youtu.be/RyJonI6zQaE?si=d0c0fnchtNprw3YY
Tuesday, February 24
Warm-up: 15:00 AMRAP - 10 alt Cossack squat + 5 muscle clean (light) + 10 alt barbell elbow punch + 5 inch worm w/ push-up + 10/side scorpion stretch
Strength:
Every :90 x8 (12:00) -
3 hang power clean
*Start light and build every 1-2 rounds as able, ending @ RPE 8/10
WOD:
In 20:00, complete the following for total calories -
5:00 AMRAP - Max calorie row, bike, or ski
-2:00 rest-
4:00 AMRAP - Max calorie row, bike, or ski
-2:00 rest-
3:00 AMRAP - Max calorie row, bike, or ski
-2:00 rest-
2:00 AMRAP - Max calorie row, bike, or ski
Accessory:
3x10-12 barbell hips thrust, :01 pause @ top (135/95 or 95/65)
Wednesday, February 25
Warm-up: 8-6-4 DB bench press (light) + DB renegade row (light) + thread the needle w/ thoracic extension/side + bootstrapper + supine toes-to-rig
Strength:
In 14:00, superset x3 (:90 rest between supersets) -
6 strict pull-up
12 alt renegade row (2 @ 50/35 or 40/25 o4 30/15)
18 banded lat pulldown
WOD:
15:00 AMRAP -
15 toes-to-bar, knees-to-elbow, or v-up
15 air squat
15 DB bench press (2 @ 50/35 o4 40/25 o4 30/15)
15 air squat
Accessory:
3x15-20/side weighted side bend @ 70/53 or 53/35 or 40/25
Thursday, February 26
Warm-up: 15:00 AMRAP - :30 alt calf stretch + 10 KB deadlift (light) + :30/side quad stretch + 10 alt hamstring scoop + :30/side pigeon stretch + 10 alt groiner
WOD:
30:00 AMRAP @ steady pace (zone 2) -
400 meter run
200 meter row or ski
100 meter Farmers carry (2 @ 70/53 or 53/35 or 40/25)
50 sit-up
25 KB swing (70/53 or 53/35 or 40/25)
Accessory:
Tabata Copenhagen plank w/ rotation (4 rounds/side)
https://youtu.be/p8hMXmel7lE?si=idrqCudvSHLrVtdN
Friday, February 27
Warm-up: 15:00 AMRAP - 10 alt thoracic reach from low squat + 10 alt box step-up + 5 wall ball thruster + 10 alt reverse Samson + 5 broad jump + 25-ft Frankensteins https://youtu.be/GmrEY4evl24?si=AhKn2I_eqvlRpjYW
WOD:
26.1
For time (12:00 timecap) -
20 wall ball
18 box jump-over
30 wall ball
18 box jump-over
40 wall ball
18 med-ball box step-over
66 wall ball
18 med-ball box step-over
40 wall ball
18 box jump-over
30 wall ball
18 box jump-over
20 wall ball
*Wall ball weight @ 20/14 or 14/10; box height @ 24/20 in or lower; athlete must step down on the other side of the box after each box jump-over
Accessory:
2-3 rounds (2:00 rest between rounds) -
30 alt med ball Russian twist
30 hollow rock
30 alt knee to elbow from plank
Saturday, February 28
Warm-up: 2 rounds - 8 DB RDL (2 @ light weight) + 10 alt shoulder tap from handstand or plank + 8 kip swing + 10 banded pull apart + :30 alt calf stretch
Strength:
Every :90 x4 (12:00) -
Max distance handstand walk or :30-:60 handstand work of choice
12-15 DB RDL (2 @ 70/50 or 50/35 or 40/25)
WOD:
Every 4:00 x5 (20:00) -
400 meter run (scale to 200)
6 bar muscle-up or 12 pull-up
-Rest in remaining time-
Accessory:
3x12/side DB external rotation (2 @ light weight)