**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