01:11 - Monday’s Strength

7:30 - Wednesday’s WOD

21:20 - Thursday’s Intervals

**Monday - February 24th**

Strength:

4 superset rounds on a 4 minute clock:

8 towel pullup

8 Bulgarian split squats (each leg)

Use the remaining 2 minutes to perform structured mobility:

Olympic wall squat

Keg drill (have bars and rollers out to facilitate this)

Calf smash

After the final set, transition the class into their warmup with the barbell that is already out.

WOD:

4 rounds on 3 minute clock:

20 deadlift 30-35% of 1RM

50 double under (100 singles, 45 seconds of work)

10 push press

*The same weight should be used for both movements and push press should be done in 1-2 sets. Scale the load accordingly. You must finish each round with 45 seconds or more to spare.

Cooldown:

30 seconds each stretch:

3 way hip stretch

5 way shoulder stretch

**Tuesday - February 25th**

Skill:

In 15 minutes perform 4 rounds at sub maximal effort (focused on consistency and mechanics):

10x Ankle hop (repeated)

10x Vertical jump (single effort)

10x Squat jump (single effort)

10x Clam shells each side

WOD:

4 rounds for time: *12 minute cap

10 toes to bar

50’ bear crawl or 25’ handstand walk (less than 45 seconds of effort each round)

20 wallball shot 20/14# to 10/9’

Cooldown:

2 minute light machining

Couch stretch 2 minute each side

2 minute

**Wednesday - February 26th**

WOD:

For time: *25 minute cap

250m row

21 hang power clean (use less than 50% of your 1RM power clean)

21 front squat

21 dip

500m row

15 hang power clean

15 front squat

15 dip

750m row

9 hang power clean

9 front squat

9 dip

1k row

Post WOD:

4 rounds to be completed in 10 minutes:

3 pullup negatives (slower is harder, so encourage stronger athletes to take 5+ seconds controlling their descent)

3 single leg Romanian deadlift into pistol (each side) (no load to VERY light load)

**Thursday - February 27th**

Strength:

4 superset rounds on a 3 minute clock:

6 towel pullup

6 Bulgarian split squats (per side)

Intervals:

15 second sprint, 45 second rest:

4x cal ski

4x cal bike

4x lateral burpee over barbell

Post WOD:

3 rounds, not for time:

10 banded good morning

7 snow angles

10 no moneys

**Friday - February 28th**

Strength:

7 rounds on a 2 minute clock:

7 strict handstand pushup (scale ROM accordingly)

*Perform on of the 5 ways shoulders stretches after each round

WOD:

5 minute AMRAP, rest 2 minutes and then repeat in reverse from where you ended as fast as possible:

5-10-15…

Pullup

V-up

2x jumping lunge

Cooldown:

3 minutes on a machine

10 slow yoga inchworm

10 Samson stretch

20 pvc passthrough

**Saturday - February 29th**

Cadre:

Partner WOD:

20 minute AMRAP:

100m overhead walking lunge 45/35#

50 burpee sandbag box over 30/24”

10 rope climb

Post:

6 minute Calorie plank off

CLE:

WOD:

Tabata (1 minute rest between tabatas)

Kettlebell swing

Wallball shot

Rope climb

Goblet lunge

Sledge hits, alternate arms per round