WOD: Mid Winter Cycle 2: Week 6

February 15-February 20

Monday

Strength/Skill

  • nerp.

The Honey ReGrind

  • 4 minute row, ski or ride for cals, then:
  • 1 minute max burpees
  • 1 minute max wall ball
  • 1 minute swing
  • 1 minute rest
  • repeat 5x.
  • compare to Jan 11, note that we are subbing WB for air squat
 

Tuesday

Strength/Skill

Skill Devo: Snatch 

  • 10' of snatch tech, then 5 sets of:
  • 3 stop snatch
  • 1 stop snatch
  • snatch.
  • Use squat or power variant depending on your mobility.

Core to Extremity

  • In teams of two:
  • row 500m
  • 10 power snatch, 115/75
  • One rows, one rests. When the first rowers finishes their 500, the second can begin rowing; first athlete tries to complete their snatches before the second finishes!

Wednesday

Strength/Skill

Honey Squat Trifecta: Final Week! 

  • overhead squat x10, 8
  • front squat x8, 6
  • back squat x5, 3, 3.
  • start with an overhead squat and progress to the front squat, and finally the back squat. Add load every set, and add load from last week.

MOAR EMOM

  • 20 minutes, switching movements every minute on the minute:
  • -pull up
  • -double under
  • -DB thruster, 1/2 bodyweight
  • -box jump, with step down*
  • *open shuffle OK

Thursday

Strength/Skill

Core Crush

  • Every 3 minutes, for 21 minutes:
  • 15 bar hollow rocks,
  • 15 tempo push up at 2121. Sub ring dip if able.

A Deadly Combo: The Final Week

  • 6 rounds of :
  • Deadlift x 3; immediately followed by 20m ab disc.
OR

Mean Machines: Peak Watts

 
  • Take 3 attempts to find your peak wattage on the C2 erg. Rest, then go for max time at 65% of your max watts.

Ab Challenge: Bar Hollow Rock

 
  • 2’ bar hollow rock; try to go unbroken! Record how many sets it took.

Friday

Strength/Skill

Sevens

  • 7 rounds:
  • 7 single arm push press
  • 7 suitcase deadlift
  • 7 single arm push press
  • 7 suitcase deadlift
  • 7 paused ring row
  • use a kettlebell or dumbbell, it is ok to share weight and use different loads for the PP and DL.

The Time of Your Life

 

  • Row 1k, for time.

Saturday

Strength/Skill

Not today.

AMRAPPers

  • In teams of 3:
  • EMOM for 9 minutes, with an athlete at working at the following stations:
  • -AMRAP calorie row
  • -AMRAP push up
  • -AMRAP double under
  • switch on the minute, score is total reps. Rest 3 minutes, then:
  • 7 minute AMRAP:
  • 7 burpees
  • 7 box jump
  • 7 swings
  • one athlete at each station; rotate when every athlete has completed their 7 reps. Try for one complete round per minute!

Monday

Strength/Skill

Oly Strength: Clean and Jerk

 
  • 12 minutes to build to a heavy single, then 4x1 at 90% of that single.

Squatty Grace-abeth

  • 21-15-9 reps, for time:
  • clean* and jerk 135/95
  • ring dip
  • *full squats, homies

OYO Abdo’s: GHD Sit Up

 
  • 150 reps between Monday and Wednesday

Tuesday

Strength/Skill

Heavy Power: Deadlift

 
  • 5 sets of 3-5 reps. Start counting your sets when you surpass 75% of your 1 rep max. Focus on great reps rather than simply getting it done.

11.4

10' AMRAP of:

60 bar facing burpees 115/85

40 overhead squats

 

20 muscle ups

Wednesday

Strength/Skill

  • nada.

Wednesday ReGrind

  • The Broken 6k: 6 rounds of:
  • row 1000m/800m
  • 12 pistols
  • 16 burpees
  • 20 american KB
  • compare to Jan 13

Skunk Extra:

SkillWODish warmup:

  • 3 rounds
  • -freestanding handstand or frog stand, 30"
  • -bar hollow rock x15
  • -bottom of ring hold, 10"
  • -pistol x5

The GlassMan challenge: week 4 of 4

  • with 95/65 lbs (or more load, if you got 30 reps last week):
  • 1 strict press
  • 1 push press
  • 1 push jerk
  • repeat till strict press fails; continue with PP/PJ until PP fails, then finish with 5 more PJ.
  • ROMWOD as a group after.

Thursday

Strength/Skill

Oly Power: Snatch

  • 10 attempts (including warm up) to find a heavy 3 touch-and-go power snatch

Skill Application: CTB PLU

  • 5 rounds, not for time:
  • 10 burpee
  • 10 chest-to-bar pull ups
  • Focus on unbroken sets, with minimal rest from burpee to CTB. Rest if needed after completing a round of CTB. Smooth and easy.

Mean Machines: Peak Watts

  • Take 3 attempts to find your peak wattage on the C2 erg. Rest, then go for max time at 65% of your max watts.

Ab Challenge: Bar Hollow Rock

 
  • 2' unbroken bar hollow rock, completed between Thursday and Saturday

Friday

Strength/Skill

Tempo Strength: Back Squat

  • 50 reps in as few sets as possible. 65%+, at 21X1 tempo.

Skill Application: HSPU

  • Every 3 minutes, for 15 minutes:
  • 1' hollow rock, immediately followed by 15/12 handstand push ups.

Ridin' Jack

  • for time:
  • 75 cal ride
  • 50 wall ball 30/20#
  • 30 toe to bar

Saturday

Strength/Skill

AMRAPPers

  • In teams of 3:
  • EMOM for 9 minutes, with an athlete at working at the following stations:
  • -AMRAP calorie row
  • -AMRAP push up
  • -AMRAP double under
  • switch on the minute, score is total reps. Rest 3 minutes, then:
  • 7 minute AMRAP:
  • 7 burpees
  • 7 box jump
  • 7 swings
  • one athlete at each station; rotate when every athlete has completed their 7 reps. Try for one complete round per minute!

Tuesday

Strength/Skill

Snatch Balance

 
  • 10-7-5-3-1-1-1

Snatch Complex

  • 5 sets
  • snatch pull
  • snatch hi-pull
  • snatch

Front Rack Lunge

 
  • 6x10m, use a sandbag, double kettlebells, or fatbar

Thursday

Strength/Skill

Jerk Drive+Jerk

  • 10 sets, working on dip mechanics

Loaded Carry

  • 6x20m, for load

Barbell Good Morning 

  • 4x10, 2221 tempo

Saturday

Strength/Skill

Clean Complex

  • 5 sets
  • clean pull
  • clean hi-pull
  • clean

Assistance: Barbell Hip Thrust

  • 5 sets of:
  • 8-12 barbell hip thrust
  • ab disc 30m

Atlas Stones

 
  • 20’ to play around with stone balls