The Week Ahead 02/09/26

Team,

The Week Ahead:

Monday - Second Week in a row of Double Strength on Monday. Deadlift, Landmine Rotation, Close Grip Floor Press, and a KB Bent Over Row variation.

Tuesday - What we’ve all been waiting for… the benchmark WOD, Mary! 20 minute AMRAP of Handstand Push-Ups, Single Leg Pistol Squats, and Pull-Ups. We’ll take 15-20 minutes before the WOD to practice Handstand Push-Up and Pistol.

In most sense this is a skill and strength day. You have to be tremendously skilled at these movements for Mary to feel like “cardio.” Such being the case, strive to get a lower score and use higher skill movement. This might mean pistols to a lower target than a higher target. This might mean resting more before your handstand push-ups. This might mean doing LESS reps of any given movement, instead of scaling to easier movement (2 handstand push-up instead of 5 Z press. 5 Kipping pull-ups instead of 15 ring rows, cyclist squats, etc.)

Wednesday - Power Snatch practice first, then we apply the power snatch practice to a ~15 minute WOD of power snatches, push presses, running, and the rarely seen “bar facing” Burpee. RXs are a bit heavier, but the reps are lower to keep you moving!

Thursday - Third Week in a row of weighted dips. We’ve paired it with weighted chin-ups. My all time favorite upper body movements! Typically we go lower in reps as we proceed over the weeks… but this week we’ve gone higher. Weighted Dips and Chin-Ups for 8 reps! Tough tough tough. WOD builds on last week’s Double Under Sit-Up EMOM. We’ve got 8 rounds of 2 minutes… 40 DUeys, 10 Push-Ups, 10 Toes to Bar.

Friday - Second week in a row of Zercher Squat 5s. Then a sprint-y DB WOD with DB Thrusters (open is coming up, so we gotta do a few…) Single Arm DB Cleans, and Overhead DB Lunges. Probably takes 4-7 minutes.

Saturday - Arms and Partner WOD

My love,

Coach Jason