Monday, January 26 - Saturday, January 31
Monday, January 26
Warm-up: 8-6-4 deadlift (light) + strict press (light) + scorpion stretch/side + pvc pass through + alt hamstring scoop + thoracic reach from runners lunge/side
Strength:
In 16:00, superset x5 (:90 rest between supersets) -
10-8-6-4-2
Strict press (start light and build to challenging set of 2)
*3-5 deadlift after each round, warming up to WOD weight
WOD:
4 round for time -
400 meter row or ski
12 deadlift @ BW, ¾ BW, or ½ BW
Accessory:
Tabata seated DB hammer curls (2 @ light/moderate weight)
Tuesday, January 27
Warm-up: 2 rounds - 10 alt reverse Samson + 12 banded pull-apart + 10 alt KB gorilla row (light) + 12/side thoracic reach from runners lunge + 10 push-up to pike
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
16 alt gorilla row (2 @ 70/53 or 53/35 or 40/25)
16/side banded crossbody rear delt pull
WOD:
50 push-up
50 sit-up
100 alt reverse lunge (no weight)
50 sit-up
50 push-up
Accessory:
3x10-12 cable tricep pulls @ moderate weight
Wednesday, January 28
Warm-up: 8-6-4-2 back squat (start light and build to 65% 1RM) + bootstrapper + alt Cossack squat + alt groiner + thread the needle w/ thoracic extension/side + cat cow
Strength:
Every :90 x8 (12:00) -
3 back squat (5 reps if lifting on the lighter side)
Rounds 1 and 2: 65% 1RM or 5/10 RPE
Rounds 3 and 4: 70% 1RM or 6/10 RPE
Rounds 5 and 6: 75% 1RM or 7/10 RPE
Rounds 7 and 8: 80% 1RM or 8/10 RPE
WOD:
18:00 EMOM for total bike calories -
100 meter 1-arm Farmers carry @ 70/53 or 53/35 or 40/25)
Max bike calories
Rest
*100 meters = 4x length of gym (2x length/side)
Accessory:
3x10-12/side single leg DB hip thrust (:60 rest between sets)
Monday, January 19 - Saturday, January 24
Monday, January 19
Warm-up: 8-6-4-2 bench press (start light and build toward 75% 1RM) + KB hip opener stretch/side + alt reverse Samson + push-up to pike + :30 easy jump rope
Strength:
Every 2:00 x6 (12:00) -
3 bench press @ 75% 1RM or 7/10 RPE
*Lighter lifting option = 5 reps every 2:00 x6 (12:00) -
WOD:
15:00 AMRAP -
6 push-up
12 alt reverse goblet lunge (50/35 o4 40/25 or 30/15)
24 double under or 48 singles
Accessory:
4x21 bicep curl series (the 7’s) @ 45/35 (:60 rest between sets)
Tuesday, January 20
Warm-up: 2 rounds - 12 pvc pass through + 10 supine toes-to-rig + 8 Pendlay row (light) + 10 upward to downward dog + :30 child’s pose (alternate left, right, center)
https://youtube.com/shorts/ALbDPZwlJ0c?si=B4vK-gBmU6vW2I25
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
10 Pendlay row (135/95 or 95/65 or 65/45)
12 DB lat kickback (2 @ 50/35 or 40/25 or 30/15)
WOD:
5 rounds for time -
400 meter row or ski
15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 30-60/side side plank banded row
https://youtu.be/K1GWnZ-RDPw?si=YW0prTYYKJqs8ugN
Wednesday, January 21
Warm-up: 10-8-6-4-2 deadlift (start light and build toward 80% 1RM) + bootstrapper + alt groiner + alt Cossack squat + alt scorpion stretch
Strength:
Every 2:00 x6 (12:00) -
3 deadlift @ 80% 1RM or 8/10 RPE
*Lighter lifting option = 5 reps every 2:00 x6 (12:00)
WOD:
Every 2:00 x10 (20:00) for total sit-ups -
5-6-7-8-9-10-11-12-13-14
Wall ball (20/14 or 14/10 or 10/6)
Max sit-up in remaining time
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, January 22
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 kip swing + 6 inch worm w/ push-up + 8 box step-up/side + 10 alt reach from low squat + 12 banded pull-apart
WOD:
24:00 EMOM for total reps (reps don’t need to be unbroken) -
Max kipping pull-up or challenging ring row
Rest
Max bike calories
Rest
Max burpee box jump over or burpee step-over (24/20 in or lower)
Rest
Accessory:
3x100 meter KB mixed grip carry (2 @ challenging weight), :60 rest between sets
*100 meters = 4x length of gym (2x/side then switch positions)
https://youtu.be/8g-7b6y2q5E?si=WncoOIYbzxHouT8k
Friday, January 23
Warm-up: 15:00 AMRAP - 6 back squat (start light and build to 60% 1RM) + 6 alt renegade row (light) + 6 DB power clean (light) + 6 DB push press (light) + 6/side thread the needle w/ thoracic extension
Strength:
Every :90 x8 (12:00) -
3 back squat
Rounds 1 and 2: 60% 1RM or 5/10 RPE
Rounds 3 and 4: 65% 1RM or 6/10 RPE
Rounds 5 and 6: 70% 1RM or 7/10 RPE
Rounds 7 and 8: 75% 1RM or 8/10 RPE
WOD:
For time -
400 meter row or ski
40 alt DB renegade row
400 meter row or ski
40 DB power clean
400 meter row or ski
40 DB push press
400 meter row or ski
*Suggested DB weight = 2 @ 50/35 or 40/25 or 30/15
Accessory:
Accumulate 30-50/side DB external rotation (rest as needed)
https://youtu.be/sq-YBIBe6z8?si=WIsOWE7q4zxyNm-p
Saturday, January 24
Warm-up: 2 rounds - :30 Strength primer + 12 banded good morning + :30 HS hold or plank + 2/side Turkish getup (light) + :30/side figure-4 stretch + 6/side lateral box step-up
Strength:
In 15:00 work on gymnastics skill or barbell lift of choice
WOD:
3 rounds @ steady pace -
18/side single arm KB swing (50/35 or 40/25 or 30/15)
12/side lateral KB front rack box step-up (53/35 or 40/25 or 30/15 @ 24/20 in)
6 Turkish getup (3/side) @ 50/35 or 40/25 or 30/15)
Max distance HS walk (1x) or :30 HS walk progression or max effort plank
Accessory:
:60/side banded hamstring stretch
:60/side banded hip flexor stretch
:60/side banded open book stretch
Monday, January 12 - Saturday, January 17
Monday, January 12
Warm-up: 8-6-4-2 deadlift + strict press (start light and build to 75% 1RM) + bootstrapper + banded rear delt pull/side + crossover 90/90 press https://youtu.be/NmmIFzdtxXE?si=b9RN7vhU3Q6_tTlU
Strength:
Every 6:00 x3 (18:00) -
5 strict press @ 75% 1RM or 7/10 RPE
5 deadlift @ 75% 1RM or 7/10 RPE
10 strict press @ 50% 1RM or 5/10 RPE
10 deadlift @ 50% 1RM or 5/10 RPE
WOD:
3 rounds for time -
500 meter row or ski
50 air squat
Accessory:
Superset x3 (:90 rest between supersets) -
10 DB hammer curls + :30 DB gun hold @ light to moderate weight
https://youtu.be/73eiD1gDvDc?si=9lbmNy074pRYUbuh
Tuesday, January 13
Warm-up: 2 rounds - 4 inch worm w/ push-up + 6 renegade row (light) + 8/side thread the needle w/ thoracic extension + 10 alt single leg v-up + 12 pvc pass through
Strength:
Every 2:00 x3 (12:00) -
10-12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15)
16-24 banded face pull
WOD:
Complete the following @ steady pace for quality reps -
50 sit-up
10 push-up
40 sit-up
20 push-up
30 sit-up
30 push-up
20 sit-up
40 push-up
10 sit-up
50 push-up
*Scaling option = 5-10-15-20-25 push-up respectively
Accessory:
Accumulate 30-60 GHD hip extension, :01 pause @ top (:60 rest between sets)
Wednesday, January 14
Warm-up: 15:00 AMRAP - 10 alt reverse Samson + 5 hang power clean (light) + :30 jump rope + 5/side thoracic reach from runners lunge + 10 upward to downward dog
Strength:
Every :90 x9 (15:00) -
5-5-3-3-3-1-1-1-1
Hang power clean
Sets of 5 @ 55% 1RM or 5/10 RPE
Sets of 3 @ 65% 1RM or 6/10 RPE
Sets of 1 @ 75% 1RM or 7/10 RPE
*If lifting lighter, get 3-5 reps each round
WOD:
16:00 AMRAP -
20 goblet lunge (53/35 or 40/25 or 35/15)
20 double under or 40 singles
20 calorie bike
Accessory:
Tabata Copenhagen rotations (4 rounds/side)
https://youtu.be/X4P6aeUbAN4?feature=shared
Thursday, January 15
Warm-up: 2 rounds - 10 barbell hip thrust (light) + :30/side banded lat stretch + 5/side bird dog row (light) + :30/side elevated pigeon stretch + 5/side single leg RDL (light) + :30/side banded hamstring stretch
WOD:
Complete the following @ steady pace -
Superset x3 (:90 rest between supersets) -
15/side 1-arm banded lat pull-down
12 DB lat pullover
9/side bird dog row (50/35 or 40/25 or 30/15)
————————
Superset x3 (:90 rest between supersets) -
15 barbell hip thrust (135/95 or 95/65 or 65/45)
12 barbell ab rollout
9/side single leg RDL (53/35 or 40/25 or 30/15)
Accessory:
3x15-25 banded rear delt pull (:60 rest between sets)
https://youtu.be/BuYaC8pr-TU?si=_tsMJM8hOOWTE2NG
Friday, January 16
Warm-up: 2 rounds - 10 alt shoulder tap from HS or plank + 25 m Farmers carry (light/moderate) + 10 alt box step up + 10/side 1-arm ring row + 10 kip swing + 10 DB bench press (light)
Strength:
Every 2:00 x3 (12:00) -
Max distance unbroken handstand walk or :30-:60 handstand work
100 meter (length of gym x4) KB/DB Farmers carry (2 @ challenging weight)
WOD:
Every 4:00 x5 (20:00) -
18 box jump over or step-over (30/24 or 24/20 in or lower)
12 DB bench press (2 @ 50/35 or 40/25 or 30/15)
6 bar muscle-up or 12 pull-up
*Scaling option = every 5:00 x4
Accessory:
Accumulate 30-60 prone T raises, :01 pause @ top
https://youtu.be/3GJoiYUYwr0?si=Cp9k4T2OBZvqxtkM
Saturday, January 17
Warm-up: 15:00 AMRAP - 10 Cossack squat + 5 back squat (building to 70% 1RM) + 10 supine toes-to-rig + 5/side scorpion stretch + 10/side side lying banded open book stretch
Strength:
In roughly 12:00, superset the following x3 (2:00 rest between supersets) -
5 back squat @ 70% 1RM or 6-7/10 RPE
10 back squat @ 50% 1RM or 4-5/10 RPE
WOD:
Every 6:00 x3 (18:00) -
12-9-6
Toes-to-bar, knees-to-elbow, or v-ups
Row, bike, or ski calories
*1 round = 12+9+6 of each exercise (54 total reps)
Accessory:
3x10 hamstring curls @ moderate weight
Monday, January 5 - Saturday, January 10
Monday, January 6
Warm-up: 2/side Turkish getup (light) + 4 inch worm w/ push-up + 6/side thoracic rotation from runners lunge + 8 strict press (empty barbell) + 10 pvc pass through
Strength:
Every 2:00 x3 (12:00) -
Max effort strict handstand push-up, pike push-up, or traditional push-up (7-8/10 RPE)
2/side Turkish getup @ light/moderate weight
WOD:
2 rounds @ steady pace (zone 2) -
50 calorie row, bike, or ski
40 air squat
30 barbell strict press (45/35)
20 barbell bicep curl
Accessory:
3x16-24 banded lat pulldown (:60 rest between sets)
https://youtu.be/LfGyMCw_Zd0?si=WqXpl-ujsiIWV_bh
Tuesday, January 7
Warm-up: 8-6-4-2 deadlift (start light and build toward 65% 1RM) + alt Cossack squat + scorpion stretch/side + walking lunge + upward to downward dog flow
Strength:
Every 3:00 x6 (18:00) -
5 deadlift @ 65% 1RM
20 v-up, weighted if able @ light/moderate weight
WOD:
For time -
800 meter run (scale to 400)
50 DB OH walking lunge (25/side, switch arms as needed) @ 50/35 or 40/25 or 30/15
800 meter run (scale to 400)
Accessory:
Accumulate 2:00/side Copenhagen plank
Wednesday, January 8
Warm-up: 8-6-4-2 bench press (start light and build to 65% 1RM) + alt thoracic reach from low squat + alt hamstring scoop + DB hang power clean (light)
Strength:
Every :90 x6 (18:00) -
5 bench press @ 65% 1RM
Alternate between 12 DB lat pullover (rounds 1,3,5) / 10/side 1-arm 3-point DB row (rounds 2,4,6) @ 50/35 or 40/25 or 30/15 https://youtu.be/xeJMDUC5nck?si=zftnNx_QxMP7kofv
WOD:
3 rounds for power clean total reps (12:00) -
2:00 max DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
2:00 max effort DB plank
Accessory:
3x10-15/side deficit clamshells (:60 rest between sets)
Thursday, January 8
Warm-up: 2 rounds - 10 slow tempo ring row + 10 supine toes-to-rig + 10 lateral box step-over + :30 banded side step + :30 banded glute bridge + :30/side pigeon stretch
WOD:
In 32:00, complete the following -
In 16:00, complete 3 rounds @ steady pace (:90 rest between rounds) -
10 strict pull-up or challenging ring row
100 meter KB/DB Farmers carry (2 @ 53/35 or less)
40 sit-up
In 16:00, complete 3 rounds @ steady pace (:90 rest between rounds) -
10 strict hanging knees-to-elbow
15 barbell hip thrust (135/95 or 95/65 or 65/45)
20 lateral goblet box step-over (24/20 in or lower) @ 53/35 or 40/25 or 30/15
Accessory:
3x10 hamstring curls @ moderate weight (:60 rest between sets)
Friday, January 9
Warm-up: 15:00 - :30 easy jump rope + 5 front squat (light) + :30 straddle stretch + 10 push-up to pike + :30/side couch stretch + 10 bootstrapper + :30 alt calf stretch
WOD:
25:00 EMOM -
30 double under or 60 singles
10 front squat from ground (135/95 or 95/65 or 65/45)
30 double under or 60 singles
10 bar facing burpees
Rest
Accessory:
3x10-15 cable face pull @ moderate weight (:60 rest between sets)
Saturday, January 10
Warm-up: 2 rounds - 10 alt gorilla row (light) + 10 kip swing + :30 HS hold or plank + 10/side KB hip opener stretch + 10/side thread the needle w/ thoracic rotation
Strength:
Every :90 x3 (9:00) -
:30-:60 handstand work or challenging core work
16-20 alt gorilla row (2 @ 70/53 or 53/35 or 40/25)
WOD:
For time -
50-40-30-20-10
Row, bike, or ski calories
10-8-6-4-2
Bar muscle-up (or 20-16-12-8-4 kipping pull-up)
Accessory:
Accumulate 60 prone T raises
Monday, December 29 - Saturday, January 3
Monday, December 29
Warm-up: 15:00 AMRAP - 5 split jerk balance (light) + 10 alt Cossack squat + 5 broad jump + 10 banded good morning + 5 deadlift (light) + 10 alt box step-up
Strength:
Every :90 x5 (15:00) -
1 split jerk @ 60, 65, 70, 75, 80% 1RM respectively
3-5 deadlift, warming up to WOD weight
WOD:
”Christine”
3 rounds for time -
500 meter row
12 deadlift @ BW, ¾ BW, or ½ BW
21 box jump @ 24/20 in or lower
Accessory:
Tabata alternating lateral banded side step
https://youtube.com/shorts/vTqcweGrBKg?si=RsdmJ7kR-crYKdCd
Tuesday, December 30
Warm-up: 8-6-4-2 alt single leg v-up + 1 ¼ back squat (start light and build) + alt reverse Samson + alt thoracic reach from low squat + cat cow + :30 easy jump rope
Strength:
Every 2:00 x6 (12:00) -
5 1 ¼ back squat @ BW, ¾ BW, or ½ BW
WOD:
Every 4:00 x4 (16:00) -
8 toes-to-bar, knees-to-elbow, or v-up
30 double under or 60 singles
8 toes-to-bar, knees-to-elbow, or v-up
30 double under or 60 singles
8 toes-to-bar, knees-to-elbow, or v-up
*Scale reps as needed to ensure at least :60 rest per round
Accessory:
Superset x3 (:90 rest between supersets) -
10 GHD hip extension + :30 Sorenson hold
Wednesday, December 31
Warm-up: 15:00 AMRAP - 10/side scorpion stretch + 5 bench press (start light and build) + 10 pvc pass through + 5 inch worm w/ push-up + 10 alt hamstring scoop
Strength:
Every :90 x9 (13:30) -
Bench press (start @ 50% 1RM and build to heavy single if able)
5-5-3-3-3-1-1-1-1
WOD:
20:00 AMRAP -
26 sit-up (GHD or weighted if able)
26 push-up
26 bike calories
26 KB swing (53/35 or 40/25 or 30/15)
Accessory:
3x12-15 seated hammer curls (2 @ light/moderate weight)
https://youtu.be/kUZSOY0ev_s?si=quTb5qds1cv3kt3h
Thursday, January 1
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (light) + slow tempo ring row + thread the needle w/ thoracic rotation/side + upward to downward dog
Partner WOD:
Complete w/ partner @ steady pace for total power clean load (you go, I go) -
10-9-8-7-6-5-4-3-2-1
Power clean (start @ 50% 1RM and build to heavy single as able)
Strict pull-up
——————
*For example, P1 completes 10 power clean reps while P2 completes 10 strict pull-ups, then P2 completes 10 power clean reps while P1 completes 10 strict pull-ups; rest :60 before moving on to your set of 9 (and before each subsequent set)
Accessory:
Mobility as needed and Happy New Year!
Friday, January 2
Warm-up: 2 rounds - 10 renegade row (light) + :30 HS hold or plank + 10 wall ball thruster + :30 alt toe touch from plank + 10/side thoracic rotation from runners lunge
Strength:
Every :90 x4 (12:00) -
30-ft handstand walk or :30-:60 handstand progressions
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
WOD:
20:00 EMOM -
10 burpees
15/12 calorie row, bike, or ski (scale to 12/9)
20 wall ball (20/14 or 14/10 or 10/6) (scale to 10-15)
Rest
Accessory:
Accumulate 3:00 weighted plank @ moderate weight
Saturday, January 3
Warm-up: 2 rounds - 4 DB hang power clean + 6 suitcase lunge (light) + 8 kip swing + 10 1-arm banded lat pulldown + 12 banded snow angel + :30/side pigeon stretch
Partner WOD:
20 rounds for time (you go, I go) -
3 bar muscle-up or 6 kipping pull-up
6 DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
9 hang power clean (2 @ 50/35 or 40/25 or 30/15)
————-
*P1 completes 1 full round while P2 rests, then partners switch to complete 10 rounds each
Accessory:
3x10 cable tricep pulls @ moderate weight (:60 rest between sets)