Monday, 2/8 - Saturday, 2/13
Monday, 2/8
Warm-up:
12:00 EMOM -
1st: :30 hollow hold w/pvc
2nd: :30 arch hold w/pvc
3rd: 10 kip swings or 5 hips-to-bar swings
WOD:
3 rounds for time -
20/15 calorie bike
15 pull-ups
20 overhead walking lunges (95/65 or 65/45)
Rest 3:00
1 round for time -
60/45 calorie bike
30 pull-ups
40 overhead walking lunges (95/65 or 65/45)
Accessory (optional):
5:00 active recovery on rower - easy pace
Tuesday, 2/9
Warm-up: 2 rounds - 5 back squats + 10 reverse Samson’s + 10 walk-outs w/push-up + 10 Kb suitcase deadlifts/side + :20 handstand hold or plank
Strength:
In 14:00 -
Back squats - work to a tough set of 3
WOD:
In 20:00, work to complete the following:
20-15-10-15-20
Deadlifts (225/155)
Handstand push-ups*
Max row calories in remaining time
*Pike push-ups or hand-release push-ups to scale
**Score is row calories
Accessory (optional):
2 rounds - :60 elevated pigeon stretch/side
Wednesday, 2/10
Warm-up: 2 rounds - 5 split jerk balances + 8 presses from split jerk position + 6 burpee step-ups + 10 pass throughs + :30 jump rope
Strength:
In 14:00, work to a tough clean and jerk single
WOD:
For time -
Buy-in: 100 double unders
Directly into -
30-20-10
Toes-to-bar
Single DB Devils press (50/35)
*Split Devils press however you would like, just make sure to get equal reps per side. For example, the first round you will get 15/side (30 total).
Accessory (optional):
Accumulate 200 flutter kicks (each kick counts as 1)
Thursday, 2/11
Warm-up: 3 rounds - 10 hand release push-ups + 10 pass throughs + 10 bench press w/empty barbell + 10 calorie ski
Strength:
12:00 EMOM:
1st: 5-7 ring dips, dips off GHD, or 12-15 dips off box or bench
2nd: :30 weighted plank
WOD:
10-9-8-7-6-5-4-3-2-1
Bench press (135/95 or 115/75)
1-2-3-4-5-6-7-8-9-10
Strict pull-ups
Accessory (optional):
30 1-arm bent over rows/side, moderate weight
Friday, 2/12
Warm-up: 5-4-3-2-1 - RDL’s + muscle cleans + front squats + burpees; followed by hip mobility (coaches choice)
Strength:
Complete 1 squat clean every :60 for 12:00, adding weight each time if possible
WOD:
For time with a partner-
P1 completes 8 front squats (95/65) + 8 burpees over bar
P2 rows for max calories
*Once P1 finishes 1 round, partners switch
**Go until you hit 200 calories total, between both partners.
Accessory (optional):
Accumulate 40-60 barbell glute raises
Saturday, 2/13
Warm-up: 3 rounds - 16 alt step ups + 10 pass throughs + 5 muscle snatches w/pvc or empty bar + 10 OHS w/pvc or empty bar
Strength:
Every :90 for 4 rounds -
1st: 3 touch-and-go power snatches + 3 overhead squats (stay light to moderate)
2nd: :45 smooth double unders, or 1 double + 1 single, or smooth singles
WOD:
For time:
50 alt DB snatch (50/35)
30 double unders
40 alt DB snatch
30 double unders
30 alt DB snatch
30 double unders
20 alt DB snatch
30 double unders
10 alt DB snatch
30 double unders
Accessory (optional):
Accumulate 100 hollow rocks - every time you break, get a :30 plank
Monday, 2/1 - Saturday, 2/6
Monday, February 1
Warm-up: 3 rounds - :30 hamstring stretch + 5 air squats + 5 jumping squats + 10 groiners + 10 v-ups
Strength:
Split-stance squats - work to complete the following sequence in 14:00, building in weight each round if possible -
10-8-6-4-2 per side
WOD:
“Jay”
20:00 AMRAP:
22 air squats
12 toes-to-bar
9 burpees
*Weighted vest optional
Accessory (optional):
Max effort side plank per side
Tuesday, February 2
Warm-up: 3 rounds - 10 pvc pass throughs + 5 muscle cleans + 5 strict press + :30 steady jump w/thigh tap (double tap thigh at the height of each jump to simulate double under rhythm)
Strength:
In 14:00, work to a tough complex -
1 power clean + 1 hang power clean + 2 push jerks
*Hang clean can come from either P1 or P2
WOD:
4 sets
On a 4:00 running clock, complete the following:
50 double unders (or 100 singles)
20 push-ups
5 power snatches (115/85 or 95/65)
Max bike calories in remaining time
*:60 rest between rounds
**Score is total number of bike calories
Accessory (optional):
Accumulate 50 rotational banded punches/side
Wednesday, February 3
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 15 banded lat pull-downs + :30 banded shoulder stretch from rig/side + :30 plank + 5 scap pull-ups + 5 kip swings
Strength:
12:00 EMOM:
1st: 6-8 alternating renegade rows
2nd: :30 banded hollow rocks, focus on maximal tightness
WOD:
For time -
30-20-10
Pull-ups
Kettlebell swings (53/35)
Sit-ups
*200 meter run after each round if weather permits (you will run 3 times, ending with a run). Sub row or ski meters (250), or bike cals (15/12) if desired.
** Russian KB swings, no overhead
Accessory (optional):
Accumulate 2:00 Superman hold
Thursday, February 4
Warm-up: 2 rounds - 15 banded good mornings + 10 banded pull-aparts + 10 banded rows + :20 handstand hold + 10 plank-ups
Strength:
In 16:00, work to complete the following handstand push-up sequence
5-10-15-10-5
*Get a few deadlifts between sets to prep for WOD
**Pike push-ups or seated DB press to scale
WOD:
12:00 EMOM -
1st: 10 deadlifts (225/155)
2nd: Max alternating 1-arm DB hang clean and jerks (50/35)
*Score is total number of clean and jerks
Accessory (optional):
Accumulate 3:00 wall sit
Friday, February 5
Warm-up: In 10:00, work to complete the following - 10 wall ball squats + 30 jumping jacks + 10 sit-ups w/wall ball + 30 high knees + 10 wall ball thrusters + 30 lateral hops. In remaining time, warm-up for your max out Friday option.
Strength:
Max out Friday
In 14:00, work on a skill, movement, or lift of choice. Take some time to reflect on your fitness goal(s) for the year, and make a choice that will help you meet your goals. What do you want to get better at? Now is the time to invest!
WOD:
For time:
1,000 meter row
100 thrusters (45/35)
500 meter row
50 thrusters
*empty barbell for this spicy combo
Accessory (optional):
Accumulate 50 supine hamstring curls on wall ball or med ball
Saturday, February 6
Warm-up: 5-4-3-2-1 w/:30 bike between rounds - pass throughs + muscle cleans + strict press + horizontal ring rows + push-ups
WOD:
10-9-8-7-6-5-4-3-2-1
Hang power cleans (155/115 or 135/95 or 95/65)
Pull-ups
*The goal here is to push yourself on the weight. If you can do the higher sets unbroken (without dropping the bar), you probably need to add weight.
Finisher:
5 rounds -
10 hollow rocks
20 v-ups
:30 hollow hold
40 toe reaches
:60 rest between rounds
Monday, 1/25-Saturday, 1/30
Monday, 1/25
Warm-up: 2 rounds - 5 bench press + 10 banded pull-aparts + 10 calorie ski + 10 pass throughs + :30 plank
Strength:
In 14:00, work to complete the following bench press sequence, building in weight each round if possible -
10-8-6-4-2
*If there is time remaining, work toward a heavy single
WOD:
4 rounds -
In 3:00, complete the following:
500 meter row
Max push-ups
Rest :60 between rounds
Accessory (optional):
Accumulate 2:00 star plank or side plank/side
Tuesday, 1/26
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 banded good mornings + 10 reverse Samson’s + 5 inch worms + :30 bike (easy)
Strength:
Deadlift - In 10:00, build towards your WOD weight (sets of 3)
WOD:
3 rounds for time -
15 deadlifts (185/135 or 135/95)
15 box jumps (24/20)
Immediately into….
3 rounds for time -
12 deadlifts (225/155 or 155/105)
12 box jumps
Accessory (optional):
Accumulate 45 barbell glute raises
Wednesday, 1/27
Warm-up: 3 rounds - 2 Curtis P complexes w/empty bar + 12 banded lat pull-downs + :30 alternating quad stretch + :30 pigeon stretch/side
Strength:
In 12:00, build to a tough Curtis P complex -
1 power clean + 1 lunge/leg + 1 push press
WOD:
For Time -
20 power cleans (135/95 or 95/65)
15 calorie bike
15 squat cleans
15 calorie bike
10 power cleans
15 calorie bike
5 squat cleans
Accessory (optional):
60 weighted side bends (30/side)
Thursday, 1/28
Warm-up: 3 rounds - 5 strict press + 5 push press + 10 scorpion stretches (5/side) + 10 banded rows + 5 hand-release push-ups
Strength:
Every :90 for 4 rounds:
1st: Max effort strict pull-ups (1 set; Rest after you drop off bar)
2nd: 8 barbell Z press
WOD:
“Megan”
21-15-9
Burpees
Kettlebell swings (53/35)
Double-unders (or 42-30-18 single unders)
*You have 2 options here - You can move on to your accessory work upon completion, or you can rest 2:00 and complete Megan a second time, trying to match your time from the first round.
Accessory (optional):
Accumulate a total of 60 hollow rocks + 60 v-ups (or single leg v-ups). Divide however you would like.
Friday, 1/29
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - :20 front rack squat hold (empty bar) + 10 groiners + 10 ring rows + 20 shoulder taps from plank
Strength:
In 10:00, get 3 rounds of max effort handstand push-ups, pike push-ups, or hand release push-ups. Get adequate rest between rounds,
WOD:
In teams of 2, 1 partner working at a time -
10:00 AMRAP:
10 front squats (95/65)
10 toes-to-bar
2:00 rest
10:00 AMRAP:
8 thrusters (95/65)
8 pull-ups
Accessory (optional):
Accumulate 30 renegade rows
Saturday, 1/30
Warm-up: 3 rounds - 10 pvc pass throughs + 10 pvc overhead squats + :20 pvc overhead squat hold + :30 bike (easy)
Strength:
In 10:00, work on overhead squat form and/or mobility. If proficient, build to a moderate set of 5 reps.
WOD:
25:00 EMOM:
1st: 10 power snatches (115/75 or 85/55)
2nd: 8 lateral burpees over bar
3rd: 10 hang power snatches
4th: 8 lateral burpees over bar
Minute 5: Rest
*Scale reps as needed to assure at least :10 rest
**You can sub barbell snatches for dumbbell snatches
Accessory (optional):
Accumulate 200 meter dual KB Farmers carry, heavy
Monday, 1/18-Saturday, 1/23
Monday, January 18
Warm-up: 3 rounds - 5 clean pulls + 5 muscle cleans + 10 alt front rack elbow punches + 5 push-ups to pike + 10 calorie row
Strength:
In 12:00, complete the following 3-position power clean sequence -
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%
Spend the remaining time working toward a tough power clean single
WOD:
In teams of 2, 1 partner working at a time-
20:00 EMOM:
10/8 calorie bike
Max hang power cleans in remaining minute (115/75 or 75/55)
*Scale bike calories as needed to assure you can get to cleans
**P1 works for 1:00, then rests for 1:00 while P2 completes a round
Tuesday, January 19
Warm-up: 2 rounds - :30 banded side steps + :30 banded quadruped hip extensions/side + 10 alternating curtsy lunges + 10 banded pull-aparts
Strength:
Every :60 for 12:00:
1st: :30 1-arm bent-over rows, right
2nd: :30 1-arm bent-over rows, left
3rd: :30 double under practice (focus on wrist-movement)
WOD:
3:00 AMRAP for 5 rounds -
3 burpee box jump overs
6 alternating pistol squats
9 DB deadlifts (50/35)
*Rest :60 between rounds
Accessory (optional):
Max effort plank - hold for as long as possible
Wednesday, January 20
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 5 tempo ring rows + 5 scap push-ups + 5 kip swings + 5 scap pull-ups
Strength:
In 10:00, work to complete 3 rounds of max effort pull-ups (kipping or strict). Can you match or beat your reps each round? Make sure to get adequate rest between sets.
WOD:
5:00 AMRAP -
5 strict pull-ups
7 hand-release push-ups
2:00 rest
In 5:00 -
Max effort row for calories
2:00 rest
5:00 AMRAP-
5 kipping pull-ups
7 hand-release push-ups
Accessory (optional):
Accumulate 50 banded lat pull-downs
Thursday, January 21
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 pass throughs + 10 overhead squats w/pvc or empty bar + :30 jump rope
Strength:
In 12:00, complete the following 3-position snatch sequence -
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%
Spend the remaining time working toward a tough snatch single (power or squat)
WOD:
20:00 EMOM -
1st: 30 double unders + max power snatch reps in remaining time (95/65 or 55/35)
2nd: Rest
*You can sub barbell power snatches for alternating DB snatches if you desire
**30 single unders to scale
Accessory (optional):
2x10 DB external rotations/side
Friday, January 22
Warm-up: 5-4-3-2-1 squats + lunges + v-ups, followed by :45 alt quad stretch + :45 inch worms
Strength:
In 14:00 work to a tough front squat or back squat triple (athlete’s choice)
WOD:
4 rounds -
In 3:00, complete the following:
10 goblet squats (53/35)
15 kettlebell swings (53/35)
20 goblet lunges (53/35)
Max effort toes-to-bar in remaining time
Rest :60 between rounds
Accessory (optional):
Accumulate 60 alternating glute bridge marches
Saturday, January 23
Warm-up: 3 rounds - :30 handstand hold or plank + 10 kip swings + 10 plank-ups + 5 push press w/empty barbell
WOD:
For Time:
30 pull-ups
30 handstand push-ups
30 calorie row
30 push jerks (95/65)
30 pull-ups
Finisher:
15:00 AMRAP:
20 weighted sit-ups
20 crunches
20 Russian twists
20 bicycle crunches
:60 plank
Monday, 1/11 - Saturday, 1/16
Monday, January 11
Warm-up: 3 rounds - 12 banded tricep pulls (focus on shoulder depression and retraction) + 10 scap push-ups + :30 chest opening stretch + 10 pass throughs
Strength:
In 12:00, build to 65% 1RM bench press (sets of 3-5 reps)
*Get a 10 calorie ski between lifts
WOD:
“Michael Kiefer” - 20:00 EMOM:
1st: 5 Bench Press @ 65% 1RM, or moderate weight
2nd: 8 Hand-release push-ups
*Firefighter Hero WOD, dedicated to Michael Kiefer, who was killed on 9/11/2001
Accessory (optional):
Accumulate a total of 40 rotational banded punches/side
Tuesday, January 12
Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace - 10 behind the neck presses w/pvc or empty barbell + :30 crab bridge + 10 reverse Samson’s
Strength:
Every :90 for 4 rounds:
1st: 2 snatch push press (behind the neck) + 1 OHS w/:03 pause at bottom + 2 OHS
2nd: :45 v-ups
WOD:
3 rounds for time-
30 overhead lunges (95/65)
30 1-arm DB alt clean and jerk (50/35)
50 double unders
Accessory (optional):
3x10 shoulder external rotations/side w/light DB
Wednesday, January 13
Warm-up: 3 rounds - 10 scap pull-ups + 10 kip swings + 12 banded bent over rows + :30 hollow hold + :30 pigeon stretch
Strength:
Every :60 for 12:00:
1st: 8-10 pendlay rows
2nd: :30 barbell roll-outs, plank on barbell, or weighted plank
WOD:
20:00 AMRAP (complete as many rounds as possible in 20:00) -
21 KB swings (53/35)
15 bike calories
9 pull-ups
Accessory (optional):
Accumulate a total of 30 GHD hip extensions, or 30 quadruped banded hip extensions/side
Thursday, January 14
Warm-up: 2 rounds - :30 high knees + :30 butt kicks + :30 banded good mornings + :30 hand release push-ups + :30 bootstrappers + :30 squats
Strength:
E2MOM for 12:00, build to a tough complex-
1 squat clean, from ground + 1 squat clean, hang + 2 front squats
*If staying light, you can treat this more like an EMOM
WOD:
For time-
500 meter row
50 toes-to-bar
30 deadlifts (225/155)
20 bar-facing burpees
Accessory (optional):
Accumulate a 2:00 L-sit, L-hang, tuck-sit, tuck-hang
Friday, January 15
Warm-up: 2 rounds - 20 smooth single or double unders + 10 prone knees to elbow on wall ball + 20 Russian twists w/wall ball; Next, take 5-10 minutes to warm-up for your max-out choice.
Strength:
For 20:00 -
Max out Friday - there are several options you can choose to do today:
1.) Pick a barbell lift that you would like to test and go for a 1RM
2.) Work on form for a certain lift or movement
2.) Work on a gymnastics skill of choice that you are trying to master
3.) Work on mobility stretches and exercises
WOD:
10:00 E2MOM -
20 wall balls (20/14)
Max double unders
Accessory (optional):
Accumulate 50 sit-ups w/wall ball
Saturday, January 16
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 banded pull-aparts + 10 plank-ups + :60 jumping jacks
WOD:
30:00 AMRAP -
400 meter row or run
40 back squats (95/65)
40 DB alt snatch (45/30)
40 push jerks (95/65)
40 push-ups
Accessory (optional):
Accumulate a total of 20 ring dips, 30 dips off GHD, or 50 dips from box or bench