Monday, January 13
Warm-up: 2 rounds - 10 pvc pass through + 10 alt thoracic reach from low squat + 5 front squat + 5 strict press (empty barbell) + :30/side couch stretch + :30 wrist rockers
Strength:
In 16:00, complete 5 rounds of the following (:90 rest between rounds) -
10-8-6-4-2 strict press (start @ 50% 1RM / RPE 5/10 and slowly build)
:30-:60 alt banded side step
WOD:
For time -
21-15-9
Front squat (95/65 or 65/45 or 45/35)
Push press (95/65 or 65/45 or 45/35)
Accessory:
2-3 rounds - 12-16 alt barbell windshields wipers (empty barbell)
https://youtu.be/eNxGGePOIKc?si=wO8RPt6r-qvkoeHx
Tuesday, January 14
Warm-up: 15:00 AMRAP - 10 supine toes-to-rig + 10 alt scorpion stretch + 10 banded snow angel + :30 work on gymnastics skill + :30 weighted hamstring stretch from box https://youtu.be/nsokWQIpX6k?si=_SM8VVf08lC5kALj
Strength:
In 16:00, complete 4 rounds of the following (:90 rest between rounds) -
:30-:45 work on gymnastics skill of choice (e.g., bar complexes, high ring skills, handstand work, double unders)
10-15/side banded oblique rotations https://youtu.be/JnnxOLdLvuc?si=000CeUAApE9GSlMQ
WOD:
12:00 easy row, bike, or ski (zone 2)
@ minutes 2, 4, 6, 8, 10 - 15 toes-to-bar, knees-to-elbow, or v-ups (scale to 9)
*Reps do not need to be unbroken
Accessory:
2 rounds (2:00 rest between rounds) -
10 dual DB bicep curl @ light weight
10 dual DB bicep curl @ moderate weight
10 dual DB bicep curl @ heavy weight
10 dual DB bicep curl @ moderate weight
10 dual DB bicep curl @ light weight
Wednesday, January 15
Warm-up: 5-4-3-2-1 deadlift + back squat (start light and build toward 60% 1RM for both lifts) + Cossack squat/side + inch worm w/ push-up + 1-arm ring row/side
WOD:
In 35:00, complete the following @ a steady pace for quality reps -
10-8-6-4-2
Deadlift @ 60, 65, 70, 75, 80% 1RM
Strict handstand push-up or pike push-up
-5:00 rest-
10-8-6-4-2
Back squat @ 60, 65, 70, 75, 80% 1RM
Bird dog row/side (50/35 or 40/25 or 30/15)
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, January 16
Warm-up: 2 rounds - 5 cat cow + 10 alt toe touch from plank + 10 banded glute bridge + 10 alt groiner + :30 easy jump rope + :30 easy row, bike, or ski
Strength:
Every :90 x4 (12:00) -
10 barbell hip thrust, :02 pause @ top (135/95 or 95/65)
:30-:45 barbell ab roll-out
WOD:
In 20:00, complete 5 intervals for total reps (1:00 rest between intervals) -
5:00 (0:00-5:00) - Max bike cals
4:00 (6:00-10:00) - Max sit-up
3:00 (11:00-14:00) - Max double under or singles
2:00 (15:00-17:00) - Max row or ski cals
1:00 (18:00-19:00) - Max lateral burpees over rower or object
Accessory:
3x10 cable face pull @ moderate weight
Friday, January 17
Warm-up: 6-5-4-3 bench press (start w/ empty barbell and build to WOD weight) + upward to downward dog flow + reverse Samson/side + banded pull-apart
Partner WOD:
10 rounds for time (you go, I go) -
10 DB/KB suitcase reverse lunge (2 @ 50/35 or 40/25 or 30/15)
5 bench press (175/125 or 155/105 or 105/75)
10 DB/KB suitcase reverse lunge (2 @ 50/35 or 40/25 or 30/15)
*Each partner to complete 5 rounds; P1 works while P2 rests, then switch
Accessory:
3x10 DB lat pullover @ moderate weight
*Note: Since this is a shorter work-out, feel free to complete an accessory that you missed through the week (e.g., the bicep accessory from Tuesday would be a nice compliment)
Saturday, January 18
Warm-up: 15:00 AMRAP - 5 kip swings (or hips to bar for muscle-ups) + 5 broad jump + 3 power clean (start w/ empty barbell and build to 60% 1RM) + 4 alt elbow punch https://youtu.be/3CcSy1ZqQ40?si=9Y0ibr5VeqY06rY0
Strength:
Every :90 x8, complete the following power clean sequence (12:00) -
5 @ 60% 1RM
4 @ 65% 1RM
3 @ 70% 1RM
2 @ 75% 1RM
5 @ 65% 1RM
4 @ 70% 1RM
3 @ 75% 1RM
2 @ 80% 1RM
WOD:
9:00 AMRAP -
3 bar muscle-up or chest-to-bar pull-up, or 6 chin-over-bar pull-up or ring row
6 box jump over (30/24 in or lower)
Accessory:
Accumulate -
1:00/side seated hamstring stretch
1:00/side couch stretch
1:00/side overhead banded lat stretch from straddle
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
