Monday, January 17
Warm-up: In 10:00, warm up to 60% clean and jerk 1RM, or moderate weight; between warm up lifts, get 10 ring rows + 10 pass throughs
Strength:
Every 2:00 for 5 rounds -
1.1.1.1.
Clean and jerk
Rest :10 between singles; start at 60% 1RM and build each round if possible
WOD:
Rest Stop
Every 2:30 for 6 rounds -
12 pull-ups or ring rows
12 alt DB snatch (50/35 or 40/20)
6 burpee box jump-overs or burpee step-overs (24/20)
Accessory:
3x8-10 face pulls
Tuesday, January 18
Warm-up: 3 rounds - 5 push-ups to pike + 3-5 bench press (start w/empty bar and slowly build) + :30 banded side steps + :30 chest opening stretch
Strength:
In 20:00, work to find 1RM bench press; rep scheme may look something like this - 5-4-3-2-1-1-1-1
WOD:
Fireball
For time -
21-15-9
Calorie bike
Calorie row or ski
50 double unders or 100 singles after each round
Accessory:
1:00 runners lunge w/thoracic rotation/side
Wednesday, January 19
Warm-up: In 10:00, warm up to back squat weight you plan to lift in WOD; between lifts, get :30 alt quad stretch + 5 inch worms w/push-up
WOD:
Perfect 10
10 rounds for quality -
10 toes-to-bar, knees to elbow, or v-ups
10-9-8-7-6-5-4-3-2-1
Back squats (225/155 or 135/95)
Accessory:
1:00 hamstring stretch/side
Thursday, January 20
Warm-up: 2 rounds - :30 mountain climbers + 10 alt scorpion stretches + :30 alt toe touches from plank + 10 pass throughs + :30 side plank/side
Strength:
Every 2:30 for 4 rounds -
Max effort KB swings @ challenging weight
How many can you get before resting? Try to match or beat reps for each set
WOD:
Core Crusher
16:00 EMOM -
1st: :60 plank
2nd: :60 sit-ups
3rd: :60 Russian twists
4th: :60 rest
Accessory:
Accumulate 2:00 Sorensen hold
Friday, January 21
Warm-up: 10-8-6-4-2 bootstrappers + banded pull-aparts + air squats; :20 handstand hold or plank between each warm-up round
WOD:
Kapowee
For time with a partner (you go, I go) -
100 calorie row, bike, or ski
80 thrusters (95/65)
60 bar-facing burpees
40 handstand push-ups, or any push-up variation
20 bar muscle-ups, chest-to-bar pull-ups, or challenging ring rows
Accessory:
Accumulate 2:00 banded rows from side plank position/side
Saturday, January 22
Warm-up: 5-4-3-2-1 hand-release push-ups + muscle snatch + ring rows; :20 hollow hold between warm-up sets
Strength:
Every :90 for 8 rounds -
1-3 power or squat snatch
Build to a heavy single, or a moderate set of 3
WOD:
Speed Demon
E2MOM for 10:00 -
12 overhead squats (95/65 or 65/35)
Max reps jump rope (dubs or singles)
*Score is total number of jump rope reps
Accessory:
Accumulate 20-30 strict pull ups