Monday, 1/25
Warm-up: 2 rounds - 5 bench press + 10 banded pull-aparts + 10 calorie ski + 10 pass throughs + :30 plank
Strength:
In 14:00, work to complete the following bench press sequence, building in weight each round if possible -
10-8-6-4-2
*If there is time remaining, work toward a heavy single
WOD:
4 rounds -
In 3:00, complete the following:
500 meter row
Max push-ups
Rest :60 between rounds
Accessory (optional):
Accumulate 2:00 star plank or side plank/side
Tuesday, 1/26
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 banded good mornings + 10 reverse Samson’s + 5 inch worms + :30 bike (easy)
Strength:
Deadlift - In 10:00, build towards your WOD weight (sets of 3)
WOD:
3 rounds for time -
15 deadlifts (185/135 or 135/95)
15 box jumps (24/20)
Immediately into….
3 rounds for time -
12 deadlifts (225/155 or 155/105)
12 box jumps
Accessory (optional):
Accumulate 45 barbell glute raises
Wednesday, 1/27
Warm-up: 3 rounds - 2 Curtis P complexes w/empty bar + 12 banded lat pull-downs + :30 alternating quad stretch + :30 pigeon stretch/side
Strength:
In 12:00, build to a tough Curtis P complex -
1 power clean + 1 lunge/leg + 1 push press
WOD:
For Time -
20 power cleans (135/95 or 95/65)
15 calorie bike
15 squat cleans
15 calorie bike
10 power cleans
15 calorie bike
5 squat cleans
Accessory (optional):
60 weighted side bends (30/side)
Thursday, 1/28
Warm-up: 3 rounds - 5 strict press + 5 push press + 10 scorpion stretches (5/side) + 10 banded rows + 5 hand-release push-ups
Strength:
Every :90 for 4 rounds:
1st: Max effort strict pull-ups (1 set; Rest after you drop off bar)
2nd: 8 barbell Z press
WOD:
“Megan”
21-15-9
Burpees
Kettlebell swings (53/35)
Double-unders (or 42-30-18 single unders)
*You have 2 options here - You can move on to your accessory work upon completion, or you can rest 2:00 and complete Megan a second time, trying to match your time from the first round.
Accessory (optional):
Accumulate a total of 60 hollow rocks + 60 v-ups (or single leg v-ups). Divide however you would like.
Friday, 1/29
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - :20 front rack squat hold (empty bar) + 10 groiners + 10 ring rows + 20 shoulder taps from plank
Strength:
In 10:00, get 3 rounds of max effort handstand push-ups, pike push-ups, or hand release push-ups. Get adequate rest between rounds,
WOD:
In teams of 2, 1 partner working at a time -
10:00 AMRAP:
10 front squats (95/65)
10 toes-to-bar
2:00 rest
10:00 AMRAP:
8 thrusters (95/65)
8 pull-ups
Accessory (optional):
Accumulate 30 renegade rows
Saturday, 1/30
Warm-up: 3 rounds - 10 pvc pass throughs + 10 pvc overhead squats + :20 pvc overhead squat hold + :30 bike (easy)
Strength:
In 10:00, work on overhead squat form and/or mobility. If proficient, build to a moderate set of 5 reps.
WOD:
25:00 EMOM:
1st: 10 power snatches (115/75 or 85/55)
2nd: 8 lateral burpees over bar
3rd: 10 hang power snatches
4th: 8 lateral burpees over bar
Minute 5: Rest
*Scale reps as needed to assure at least :10 rest
**You can sub barbell snatches for dumbbell snatches
Accessory (optional):
Accumulate 200 meter dual KB Farmers carry, heavy