Monday, 2/22-Saturday, 2/27
Monday, 2/22
Warm-up: :60 easy bike + 20 alternating step-ups + 15 pass throughs, followed by: 5-4-3-2-1 - hang snatch + push-ups + horizontal ring rows
Strength:
On a 12:00 running clock, complete 4-5 sets of the following complex -
1 snatch grip deadlift + 1 hang power snatch (above the knee) + 1 power snatch (from ground)
*Build to a moderate weight
WOD:
For time -
40/30 calorie bike
40 single DB alternating step-ups (50/35 or 35/20)
20 single DB OH lunges
40 pull-ups
20 single DB OH lunges
40 single DB alternating step-ups
40/30 calorie bike
*DB can be held in any way above the waist
Accessory (optional):
Accumulate 2:00 hollow hold
Tuesday, 2/23
Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace - 3 back squats (start w/empty bar and build) + 10 bootstrappers + 10 groiners + 10 plank-ups + 10 banded pull-aparts
Strength:
On a 14:00 running clock, build to a tough set of 3 back squats
WOD:
“The Chief”
5 rounds -
3:00 AMRAP:
3 power cleans (135/95)
6 push-ups
9 air squats
:60 rest between rounds
Accessory (optional):
30 GHD hip extensions or 25 banded quadruped hip extensions/side
Wednesday, 2/24
Warm-up: 2 rounds - :30 plate hops + 10 plate ground to overhead + :30 chest opening stretch + 1 jumping pull-up w/:05 chin over bar hold + 10 banded bent over rows
Strength:
Every :90 for 4 rounds:
1st: Max effort strict pull-ups (once you drop off the bar, rest)
2nd: :45 smooth double unders, 1:1 double single, or smooth singles
*The focus is not on how many you can get in :45, but rather how tight you can stay. Keep an imaginary pencil squeezed under your armpit and only move at wrist. Keep a light, steady jump on your toes (no stomping)
WOD:
10 rounds for time -
12 push press (95/65)
24 double unders (or 48 singles)
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)
Thursday, 2/25
Warm-up: 3 rounds - :30 plank + 10 reverse Samson’s + :30 elevated pigeon stretch/side + 10 push-up to pike + :45 easy row
Strength:
12:00 EMOM:
1st: 15 weighted, straight-leg sit-ups
2nd: 15 Russian KB swings, moderate to heavy
3rd: 5 deadlifts (slowly building to the weight you plan to lift in WOD)
WOD:
4 rounds for time -
15 toes-to-bar
15 deadlifts (225/155 or 155/105)
400 meter run (or row)
Accessory (optional):
Accumulate 30 barbell glute raises
Friday, 2/26
Warm-up: 2 rounds - 5 burpee broad jumps + 5 bench press w/empty bar + 10 muscle cleans + 10 front squats + 10 pass throughs
Strength:
On a 14:00 clock -
Bench press - build to a tough set of 3
WOD:
In teams of 2, one partner working at a time (20:00 cap) -
8 rounds (4 per partner):
10 hang cleans (95/65)
8 burpees over bar
Directly into:
8 rounds (4 per partner)
8 hang squat cleans (95/65)
10 calorie ski
Accessory (optional):
200 meter Farmers carry
Saturday, 2/27
Warm-up: shoulder mobility (coaches choice), directly into 3 rounds - 10 banded pull-aparts + 5 calorie bike + 10 overhead squats w/pvc or empty barbell + 5 Sotts press w/pvc or empty barbell
Strength:
In 12:00, work to a challenging set of 3 overhead squats, or spend this time working on overhead squat mobility and form
WOD:
On a 4:00 running clock, complete 4 sets of the following:
500/400 meter row
15 power snatch
Max double unders in remaining time
:60 rest between sets
*Snatch reps decrease by 3 each set….15,12, 9, 6
Set 1 - 15 reps @ 95/65, or 65/45
Set 2 - 12 reps @ 115/75 or 75/55
Set 3 - 9 reps @ 135/95 or 95/65
Set 4 - 6 reps @ 155/105 or 115/75
Accessory (optional):
Accumulate 2:00 side plank/side + 50 weighted side bends/side
Monday, 2/15-Saturday, 2/20
Monday, 2/15
Warm-up:
15:00 EMOM -
1st: :30 handstand hold, pike hold, or plank
2nd: :30 v-ups for quality
3rd: 15/10 calorie sprint (bike, row, or ski - athlete’s choice)
WOD:
8:00 AMRAP:
8 toes-to-bar
8 handstand push-ups
8 1-arm DB clusters
:60 rest
6:00 AMRAP:
6 toes-to-bar
6 handstand push-ups
8 1-arm DB clusters
:60 rest
4:00 AMRAP:
4 toes-to-bar
4 handstand push-ups
8 1-arm DB clusters
*scaling options - knees to elbow or v-ups instead of toes-to-bar; pike push-ups, hand release push-ups, or seated DB press instead of HSPU.
Accessory (optional):
200 shoulder taps from plank (each tap counts as 1)
Tuesday, 2/16
Warm-up: 3 rounds - 5 muscle cleans + 10 elbow punches + 5 front squats + 10 groiners + 5 bootstrappers
Strength:
In 14:00 -
Work to a tough power clean or squat clean single (athlete’s choice)
WOD:
For time -
100 double unders
35 hang power cleans (95/65)
75 double unders
25 hang power cleans (115/85)
50 double unders
15 hang power cleans (135/95)
25 double unders
5 hang power cleans (155/105)
*Single under reps will be 200-150-100-50
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)
Wednesday, 2/17
Warm-up: 2 rounds - 20 m walking alt quad stretch + 20 m Spider-Man + 10 ring rows + 10 inch worms w/push-up
Strength:
12:00 EMOM -
1st: 6-8 renegade rows
2nd: 10-15 deficit push-ups from plates or 15-20 traditional push-ups
3rd: :30 weighted glute bridge hold
WOD:
4 rounds for time -
21 wall balls (20/14)
15 front squats (155/105 or 115/75)
9 pull-ups
*:60 rest between rounds
**Score is the time for your slowest round
Accessory (optional):
Accumulate 60 banded lat pull-downs or 30 cable pulls
Thursday, 2/18
Warm-up: 2 rounds - :60 easy bike + 20 meter walking lunges + 10 pass throughs + 5 muscle snatches + 10 plank-ups
Strength:
In 12:00 complete the following EMOM -
Minutes 0-4: 3 tall snatches (light weight)
Minutes 4-8: 1 power snatch + 4 OH lunges (moderate weight)
Minutes 8-12: 1 power snatch (moderate to heavy)
*The goal is to build in weight each segment. Have plates close so that you can quickly add.
WOD:
Buy-in: 1,000 meter row
Directly into 3 rounds -
30 alt DB snatch (50/35)
20 single arm overhead lunges (50/35)
10 burpees over DB
*10 per side each round for OH lunges, 20 total
Accessory (optional):
Accumulate 2:00 banded side steps
Friday, 2/19
Warm-up: 2 rounds - 10 RDLs w/empty barbell + 10 suitcase dual KB deadlifts + :30 elevated pigeon stretch/side + :30 t-spine stretch, followed by specific warm-ups for max out Friday choice.
Strength:
In 14:00, work on skill or lift of choice. Get a few deadlift reps between sets, working toward the weight you plan to lift in WOD.
WOD:
For time:
30-25-20-15-10
Bike cals
10-10-10-10-10
Deadlifts (225/155)
*Rx plus weight - 275/185
Accessory (optional):
Accumulate 100 sit-ups
Saturday, 2/20
Warm-up: 5-4-3-2-1 - ring rows + strict press + push press + push-up to pike; followed by shoulder mobility (coaches choice)
WOD:
Every 10:00 for 4 rounds -
300 meter row
50 double unders or 100 singles
20 toes-to-bar, knees-to-elbow, or 40 v-ups
20 push press (95/65)
300 meter row
Accessory (optional):
3 rounds - max effort strict pull-ups; get sufficient rest between rounds
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