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