WOD: Mid Winter Cycle 2: Week 4

February 1-February 6

Monday

Strength/Skill

Prep for Eva!

Honey Eva

  • 5 rounds for time of:
  • row/ski 800m or ride 1 mile
  • 30 american swing
  • 30 ring row 
  • HB+: alternate 30 ring row/20 pull up

Tuesday

Strength/Skill

HONEY SQUAT TRIFECTA

  • overhead squat x 10, 8;
  • front squat x 8, 6;
  • back squat x 5, 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.

Beat the Badgers!

  • Every minute, on the minute, for 20 minutes:
  • evens (0,2,4...): reverse lunge x12 with 1/2 bodyweight
  • odds (1,3,5...): burpee x12
  • HB+: 10 back-to-front lunge, 15 burpees.

Wednesday

Strength/Skill

SNATCH TECHNIQUE

  • 25 minutes to work on the finer points of the snatch!

14.1

  • AMRAP 10': 
  • 30 double unders 
  • 15 snatches (power or full) 75/55

Thursday

Strength/Skill

CORE CRUSH

  • Every 3', for 18': AMSAP L-sit, followed by tempo ring push up x12 at 2121. Sub Tempo ring dip x 8, same tempo.
A DEADLY COMBO
  • 4 rounds of 
  • Deadlift x 6; immediately followed by 20m ab disc.

Mean Machines

  • 30 Cals, for time. Repeat 4x.

Friday

Strength/Skill

KETTLEBELL KOMPLEX

  • 5 sets, with 90" of instructor-led mobility between each set: 
  • 1.5 turkish get up R
  • 3 windmill R 
  • 5 single arm swing R
  • 10 goblet squat
  • 5 single arm swing L
  • 3 windmill L
  • 1.5 turkish get up L

11.2

  • As many reps in 15' of:
  • 9 deadlift 155/100 
  • 12 push up
  • 15 box jump
  • HoneyBadger Games participants: REST DAY

Saturday

Strength/Skill

Honey Badger Games!

Workouts TBA!

Monday

Strength/Skill

HEAVY OLY: CLEAN AND JERK

  • 8x1 at 80%+

SKILL DEVO: HSPU

 
  • using last years' Open standard, perform 15 (men) and 12 (ladies) HSPU every 2 minutes for 10 minutes.

Snatch Nasty

  • 3 rounds for time: 
  • 7 snatch 165/125
  • 150 double unders

Tuesday

Strength/Skill

STRENGTH: PARTIAL BEATDOWN

  • A "Partial Beatdown" is: 
  • -partial squat, top 1/2 rep
  • -partial squat, bottom 1/2 rep
  • -partial squat, full ROM. 
  • Perform 10x1

SKILL DEVO: BAR MU.

  • Test your max kipping Bar MU, then get 4 sets at 70% of that number.
  • Example: 10 rep max = 4 sets of 7 reps.

Ninety90

  • 90" for max meters (rowing)
  • 90" for max calories (riding)
  • repeat 3x. Minimum rest: 2'.

Wednesday

Strength/Skill

SKUNKWORKS COMP EXTRA- 5:30 ONLY

  • SkillWOD warm up; then
  • The Glass-Man Challenge: 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.

GRIND THE GEARS

  • This weeks' grind: 40' AMRAP of:
  • 50 cal row
  • 40 american swing
  • 30 pistol
  • 20 burpee

Thursday

Strength/Skill

POWER OLY: SNATCH

  • 10x2, touch-and-go.

SKILL DEVO: CTB PLU

  • Test your max CTB PLU, then get 4 sets at 70% of that number.
  • Example: 10 rep max = 4 sets of 7 reps.

MEAN MACHINES: CALORIE T.T.

  • 30 Cals, for time. Repeat 4x.

AB CHALLENGE!

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

Friday

Strength/Skill

TEMPO STRENGTH: DEADLIFTS

  • Deadlift: 7x3 at 21X1 tempo.

15.3

  • 14' AMRAP of:
  • 7 muscle ups
  • 50 wallball 20/14
  • 100 double under

Saturday

Strength/Skill

Honey Badger Games!

Workouts TBA!

Tuesday

Strength/Skill

SNATCH COMPLEX

  • 10 sets of: 
  • high hang snatch+ 
  • mid hang snatch+
  • snatch.

BARBELL HIP THRUST

  • 4x6-8. Shoulders elevated on a bench. 2X21 tempo.

SANDBAG GETUPS.

  • -Not- Turkish Get Ups... ...come and learn the basics of the sandbag get-up!

Thursday

Strength/Skill

CLEAN COMPLEX

  • 10 sets of: 
  • high hang clean+
  • mid hang clean+
  • clean

BARBELL GOOD MORNING

  • 4x10, 2121 tempo.

ATLAS STONES!

  • more time with strongman stuff! Learn it, love it. 
  • Perform 90" AMRAP stone-to-shoulder, x3.

Saturday

Strength/Skill

JERK

  • 1-1-1-1-1-1-1-1.

ASSISTANCE: SNATCH BALANCE

  • 3-3-3-2-2-2-1-1-1