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)
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
———-
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)
—————————
*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
——————
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
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
Monday, February 2 - Saturday, February 7
Monday, February 2
Warm-up: 2 rounds - 12 banded good morning + 10 alt box step-up + 8 kip swing + 6 alt DB snatch (light) + 8 plate thoracic opener on wall ball + 10 alt groiner + 12 pvc pass through
WOD:
25:00 EMOM -
12 alt DB snatch (50/35 or 40/25 or 30/15)
12/9 calorie row, bike, or ski
12 box jump over or step-over (30/24 or 24/20 or 20/16)
Max bar muscle-up or pull-up
Rest
Accessory:
3x10-15/side deficit clamshell from bench
https://youtu.be/vuNbx88psOc?si=5n_2ryPvYSt5tPU3
Tuesday, February 3
Warm-up: 15:00 AMRAP - 5 hang power clean + 5 front squat (light) + 10 alt elbow punch + 10 alt Cossack squat + 10/side scorpion stretch + 5 inch worm w/ push-up
Strength:
In 15:00, complete the following x5 (:90 rest between sets) -
10-8-6-4-2
Hang power clean + front squat (start light and build to a heavy complex as able)
*Complete reps unbroken (e.g., 10 PC + 10 FS without setting down the barbell)
WOD:
For time -
21-15-9
DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Lateral burpees over DBs
https://youtu.be/ZxFVFxMn6GY?si=7arL__cVYoggXPkx
Accessory:
3x 21 bicep curl series (the 7’s) @ 45/35
Wednesday, February 4
Warm-up: 2 rounds - 10 DB bench press (light) + 8 DB chest supported row (light) + 10 back rack lunge (light) + 8/side thoracic reach from runners lunge + :30 jump rope
Strength:
In 15:00, superset x4 (:90 rest between supersets) -
10 DB bench press (start @ moderate weight and build to a heavy set of 10)
10 DB chest supported row (2 @ moderate weight / RPE 7/10)
WOD:
3:00 work / 1:00 rest x4 (16:00) for total lunges -
50 double under or 100 singles
25 sit-up
Max alt back rack lunge in remaining time (135/95 or 95/65 or 65/45)
Accessory:
1:00/side banded hamstring stretch
1:00/side figure-4 stretch w/ rotation
Thursday, February 5
Warm-up: 2 rounds - 10 alt hamstring scoop + 5 deadlift (light) + 10 alt shoulder tap from handstand or plank + 5/side thread the needle w/ thoracic extension + :30/side pigeon stretch
Strength:
15:00 EMOM -
3-5 deadlift, warming up to WOD weight
Max distance unbroken handstand walk (1x) or :30-:45 handstand work
Rest
WOD:
Complete the following @ steady pace -
3,000 meter row or ski
Every 3:00, starting @ 0:00 -
3 deadlift @ 75% 1RM or 7/10 RPE
Accessory:
3x10 hamstring curls @ moderate weight
Friday, February 6
Warm-up: 2 rounds - 10 push-up to pike + 10 supine toes-to-rig + :30/side quad stretch + :30 banded straddle stretch + 50 m/side mixed rack overhead carry (light) https://youtu.be/BKmhxR4CUKI?si=86dfn9nMDT7Fq5t5
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
100 meter mixed rack overhead carry (2 @ moderate weight)
:30-:60 weighted plank @ moderate weight
*100 meter = 4x length of gym (2x/side)
WOD:
For time -
30-24-18
Toes-to-bar, knees-to-elbow, or v-up
Hand release push-up
Bike calories
Accessory:
3x12 DB lat pullover @ 50/35 or 40/25
https://youtu.be/FK4rHfWKEac?si=6SSW2SQRB2mqT5Y9
Saturday, February 7
Warm-up: 15:00 AMRAP - 5 back squat (light) + 5/side Filly press (light) + 10 ring row + :30/side runners lunge + :30/side banded lat stretch + :30/side figure-4 stretch
WOD:
Complete the following @ steady pace -
10-8-6-4-2
1 ¼ back squat (start @ 5/10 RPE and build as able)
Filly press/side @ 50/35 or 40/25 or 30/15
Strict pull-up or challenging pull movement
50 meter sled push @ challenging weight (2x length of gym) after each round or whenever available
Accessory:
Superset x2-3 (:90 rest between supersets) -
8/side single leg RDL @ 53/35 or 40/25 or 30/15
12 barbell hip thrust, :01 pause @ top (135/95 or 95/65)
16 landmine oblique rotations @ light/moderate weight
Monday, January 26 - Saturday, January 31
Monday, January 26
Warm-up: 8-6-4 deadlift (light) + strict press (light) + scorpion stretch/side + pvc pass through + alt hamstring scoop + thoracic reach from runners lunge/side
Strength:
In 16:00, superset x5 (:90 rest between supersets) -
10-8-6-4-2
Strict press (start light and build to challenging set of 2)
*3-5 deadlift after each round, warming up to WOD weight
WOD:
4 round for time -
400 meter row or ski
12 deadlift @ BW, ¾ BW, or ½ BW
Accessory:
Tabata seated DB hammer curls (2 @ light/moderate weight)
Tuesday, January 27
Warm-up: 2 rounds - 10 alt reverse Samson + 12 banded pull-apart + 10 alt KB gorilla row (light) + 12/side thoracic reach from runners lunge + 10 push-up to pike
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
16 alt gorilla row (2 @ 70/53 or 53/35 or 40/25)
16/side banded crossbody rear delt pull
WOD:
50 push-up
50 sit-up
100 alt reverse lunge (no weight)
50 sit-up
50 push-up
Accessory:
3x10-12 cable tricep pulls @ moderate weight
Wednesday, January 28
Warm-up: 8-6-4-2 back squat (start light and build to 65% 1RM) + bootstrapper + alt Cossack squat + alt groiner + thread the needle w/ thoracic extension/side + cat cow
Strength:
Every :90 x8 (12:00) -
3 back squat (5 reps if lifting on the lighter side)
Rounds 1 and 2: 65% 1RM or 5/10 RPE
Rounds 3 and 4: 70% 1RM or 6/10 RPE
Rounds 5 and 6: 75% 1RM or 7/10 RPE
Rounds 7 and 8: 80% 1RM or 8/10 RPE
WOD:
18:00 EMOM for total bike calories -
100 meter 1-arm Farmers carry @ 70/53 or 53/35 or 40/25)
Max bike calories
Rest
*100 meters = 4x length of gym (2x length/side)
Accessory:
3x10-12/side single leg DB hip thrust (:60 rest between sets)
https://youtu.be/KW7yo5x7-HI?si=55UcBJ8htfOfkUol
Thursday, January 29
Warm-up: 15:00 AMRAP - 5 clean pull + 5 clean high pull + 5 muscle clean (light)z + :30 easy jump rope + :30 wrist rockers + :30 alt elbow punch https://youtu.be/3CcSy1ZqQ40?si=SSRLPA2ZULuqaBKt
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
3 position power clean (start light and build to a challenging complex)
https://youtu.be/8MF6cbDYdHY?si=IEaFuhEdPPd9jaRx
*For example, round 1 athlete completes 5 sets of a 3 position power clean (1 high hang power clean + 1 hang power clean + 1 power clean)
WOD:
15:00 AMRAP -
10 hang power clean (135/95 or 95/65 or 65/45)
30 double under or 60 singles
10 bar facing burpee
Accessory:
3x10-12 cable face pull @ moderate weight (:60 rest between sets)
‘
Friday, January 30
Warm-up: 15:00 AMRAP - 5 bench press (light) + 10 supine toes-to-rig + 15 banded snow angel + 10 pvc pass through + 5 inch worm w/ push-up
Partner WOD:
For time and total bench press load (you go, I go) -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 50% 1RM and build by 5% as able)
10 toes-to-bar, knees-to-elbow, or v-ups after each round
———————-
*For example - P1 completes 10 bench press + 10 toes-to-bar while P2 rests, then P2 completes 10 bench press + 10 toes-to-bar while P1 rests. Next, partners move on to 9 bench press + 10 toes-to-bar each.
Accessory:
3x8-10/side 1-arm KB row from Sorenson hold @ 53/35 or 40/25 or 30/15
https://youtu.be/BEMfeiCrVso?si=N9_hzbGT_mtP-Met‘
Saturday, January 31
Warm-up: 2 rounds - 10/side banded side lying open book stretch + :30/side figure-4 stretch + 20 alt shoulder tap from plank + :30/side banded hamstring stretch
Partner WOD:
For time (you go, I go) -
1,000 meter row or ski
800 meter row or ski
600 meter row or ski
400 meter row or ski
200 meter row or ski
—————
*P1 completes 1,000 meters while P2 rests then partners switch so P1 rests while P2 completes 1,000 meters
Accessory:
Every :90 x6 (9:00) -
Max distance unbroken handstand walk (1x) or :30-:45 handstand skill work