**Monday - February 3rd**
Strength:
5 superset rounds on a 3 minute clock:
5 strict press 80%
5 Romanian deadlift 80%
*Use the time between sets to mobilize.
WOD:
For time:
30 box over 24x30/20x30”
30 pullup
-90 second rest
20 box over
20 pullup
-60 second rest
10 box over
10 pullup
Post WOD:
4 rounds:
20 second flutter kick
20 second rest
10 second L-sit
10 second rest
**Tuesday - February 4th**
Skill:
Every 2 minutes for 20 minutes:
3 high hang clean
*Focus on speed under the bar and accuracy in catch positions.
WOD:
3 rounds for time: *15 minute cap
500m row
20 hand release pushup
15 toes to bar/ GHD situp
Cooldown:
Light row at least 2 minutes AS SOON AS YOU FINISH THE WOD (until the cap)
5 way shoulder stretch (30 seconds each way)
3 way hip stretch
**Wednesday - February 5th**
Strength:
5 superset rounds on a 3 minute clock:
3 strict press 85%
3 Romanian Deadlift 85%
*Use the time between sets to mobilize.
WOD:
4x2 minute AMRAP, 1 minute rest between:
10 front squat 60% (unbroken)
Max ring row / strict pullup
Post WOD:
2 rounds:
30 second working stations:
High position bands:
I
T
Y
Low position bands:
Scarecrow
*Work with a partner (or 2) and alternate between working the bands and an active squat hold.
**Thursday - February 6th**
Skill:
Every 2 minutes for 20 minutes:
3 hang clean
WOD:
18 minute AMRAP:
20 single arm dumbbell push press 50/35#
50 double under (1 minute/ 100 single under)
10 deadlift 50%
Cooldown:
Put stuff away
2 minutes foam rolling back
1 minute sit and reach
Pick your poison for a shoulder stretch/smash
**Friday - February 7th**
Strength:
5 superset rounds on a 3 minute clock:
1 strict press 90%
1 Romanian deadlift 90%
*Use the time between sets to mobilize.
WOD:
3x Tabata, 1 minute rest between:
Ski calories
Overhead lunge 95/65#
Rope climb / lower and raise
Post WOD:
10 minutes, 1 rep OTM:
Turkish get-up (start light and work to a challenging load)
**Saturday - February 8th**
Partner WOD:
3 rounds for time:
50 calorie row
40 back squat 135/95#
30 toes to bar
20 muscle snatch 95/65#
10 wall climb
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