Monday, January 4
Warm-up: 3 rounds - 5 deadlifts (add weight each round) + 5 hand release push-ups + 10 banded pull-aparts + 10 banded rows + :30 quad stretch/side
Strength:
In 15:00, build to a touch deadlift triple
WOD:
10:00 EMOM:
6 Burpees
AMRAP DB thrusters (50/35)
*Score is total number of thrusters
Accessory (optional):
Accumulate 30 1-arm DB bent over rows/side
Tuesday, January 5
Warm-up: 3 rounds - 5 bench press (add weight each round) + :30 high knees + 6 reverse Samson’s (:03 pause at bottom) + :30 shoulder stretch
Strength:
In 12:00, work to complete the following sequence:
Bench press - 5@60% 1RM; 5@65%; 5@70%; 5@75%
WOD:
“Nicole”
20:00 AMRAP-
400 Meter row or ski
Pull-ups for max reps (complete a 400 meter row every time you drop off the bar)
Accessory (optional):
Accumulate 50 plank-ups
Wednesday, January 6
Warm-up: 3 rounds - 5 clean pulls + 5 clean high pulls + 5 muscle cleans + 10 jumping squats + :30 pigeon stretch/side
Strength:
In 15:00, work to complete the following cycle, adding weight each round if possible-
Power clean and jerk
10-9-8-7-6-5-4-3-2-1
*Reps do not need to be unbroken
WOD:
For time:
30-20-10
Calorie bike
Hang power cleans (95/65)
Double unders
Accessory (optional):
Tabata flutter kicks
Thursday, January 7
Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace of the following - 3 back squats (building toward 80% 1RM) + 10 groiners + :30 banded side steps
Strength:
12:00 EMOM:
1st: :30 hollow hold
2nd: 3 back squats @ 80% 1RM, or a challenging weight for you
WOD:
4 rounds for time -
12 Front rack lunges (135/95)
15 Front squats
12 Handstand push-ups
Accessory (optional):
3x15 barbell glute raises
Friday, January 8
Warm-up: 3 rounds - 10 v-ups + 5 muscle snatches + 5 overhead squats + 10 pass throughs + 3 strict pull-ups w/:03 chin-over-bar hold
Strength:
Every :90 for 4 rounds-
1st: :45 Strict pull-ups
2nd; :45 Russian twists w/wall ball (20/14)
WOD:
For time:
9-12-15-12-9
Power snatch (95/65)
Toes-to-bar
*DB snatches are an option, just double the number
Accessory (optional):
Accumulate 60 banded lat pull-downs, or 30 cable pull-downs
Saturday, January 9
Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace - 5 clean pulls + 5 clean high pulls + 5 muscle cleans + 10 RDL’s + 6 burpee broad jumps
Strength:
In 12:00, build to a tough power clean complex (unbroken) -
3x high hang + 3x hang + 3x from floor
WOD:
25:00 EMOM:
1st: 10 DB hang power cleans (50/35)
2nd: 8 Burpees over DB’s
3rd: 10 DB Deadlifts (50/35)
4th: 8 Burpees over DB’s
5th: Rest
Accessory (optional):
200 meter Farmers carry, heavy