Monday, January 18
Warm-up: 3 rounds - 5 clean pulls + 5 muscle cleans + 10 alt front rack elbow punches + 5 push-ups to pike + 10 calorie row
Strength:
In 12:00, complete the following 3-position power clean sequence -
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%
Spend the remaining time working toward a tough power clean single
WOD:
In teams of 2, 1 partner working at a time-
20:00 EMOM:
10/8 calorie bike
Max hang power cleans in remaining minute (115/75 or 75/55)
*Scale bike calories as needed to assure you can get to cleans
**P1 works for 1:00, then rests for 1:00 while P2 completes a round
Tuesday, January 19
Warm-up: 2 rounds - :30 banded side steps + :30 banded quadruped hip extensions/side + 10 alternating curtsy lunges + 10 banded pull-aparts
Strength:
Every :60 for 12:00:
1st: :30 1-arm bent-over rows, right
2nd: :30 1-arm bent-over rows, left
3rd: :30 double under practice (focus on wrist-movement)
WOD:
3:00 AMRAP for 5 rounds -
3 burpee box jump overs
6 alternating pistol squats
9 DB deadlifts (50/35)
*Rest :60 between rounds
Accessory (optional):
Max effort plank - hold for as long as possible
Wednesday, January 20
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 5 tempo ring rows + 5 scap push-ups + 5 kip swings + 5 scap pull-ups
Strength:
In 10:00, work to complete 3 rounds of max effort pull-ups (kipping or strict). Can you match or beat your reps each round? Make sure to get adequate rest between sets.
WOD:
5:00 AMRAP -
5 strict pull-ups
7 hand-release push-ups
2:00 rest
In 5:00 -
Max effort row for calories
2:00 rest
5:00 AMRAP-
5 kipping pull-ups
7 hand-release push-ups
Accessory (optional):
Accumulate 50 banded lat pull-downs
Thursday, January 21
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 pass throughs + 10 overhead squats w/pvc or empty bar + :30 jump rope
Strength:
In 12:00, complete the following 3-position snatch sequence -
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%
Spend the remaining time working toward a tough snatch single (power or squat)
WOD:
20:00 EMOM -
1st: 30 double unders + max power snatch reps in remaining time (95/65 or 55/35)
2nd: Rest
*You can sub barbell power snatches for alternating DB snatches if you desire
**30 single unders to scale
Accessory (optional):
2x10 DB external rotations/side
Friday, January 22
Warm-up: 5-4-3-2-1 squats + lunges + v-ups, followed by :45 alt quad stretch + :45 inch worms
Strength:
In 14:00 work to a tough front squat or back squat triple (athlete’s choice)
WOD:
4 rounds -
In 3:00, complete the following:
10 goblet squats (53/35)
15 kettlebell swings (53/35)
20 goblet lunges (53/35)
Max effort toes-to-bar in remaining time
Rest :60 between rounds
Accessory (optional):
Accumulate 60 alternating glute bridge marches
Saturday, January 23
Warm-up: 3 rounds - :30 handstand hold or plank + 10 kip swings + 10 plank-ups + 5 push press w/empty barbell
WOD:
For Time:
30 pull-ups
30 handstand push-ups
30 calorie row
30 push jerks (95/65)
30 pull-ups
Finisher:
15:00 AMRAP:
20 weighted sit-ups
20 crunches
20 Russian twists
20 bicycle crunches
:60 plank