Monday, January 3
Warm-up: 2 rounds - :30 bike + :30 hamstring stretch/side + 5 light DB power cleans + 5 DB front squats + 10 push-ups to pike
Strength:
In 15:00, work to complete the following dumbbell sequence, building in weight if possible -
10-8-6-4-2
Dual DB squats (front rack)
WOD:
Happy New Year
For time -
2,021 meter row or ski
Every 2:00, starting at 0:00, 30 double unders or 60 singles
Accessory:
Accumulate 50 hollow rocks
Tuesday, January 4
Warm-up: 10-8-6-4-2 banded good mornings + alt scorpion stretch + pass throughs + plank-ups
Strength:
In 15:00, work to complete the following, building toward the weight you plan to lift in WOD -
3x3-5 deadlift
3x3-5 bench press
WOD:
Lift off
For quality -
27-21-15-9
Deadlifts
Bench press
*Weight increases w/each set - Deadlift 185/125; 225/155; 275/185; 315/205;
Bench press 135/95; 165/115; 185/125; 205/135; scale weight as needed
Accessory:
3x10-12 barbell hip thrusts
Wednesday, January 5
Warm-up: 10:00 AMRAP @ steady pace - 10 ring rows + :20 handstand hold or plank + 10 single leg v-ups + :30 bike + 10 banded pull-aparts
Strength:
Every :90 for 5 rounds for quality -
1st: :30 max effort strict pull-ups
2nd: :30 max effort handstand push-ups, or any push-up variation
WOD:
9:00 Abs
For time -
5-10-15-20-25
Bike calories
Sit-ups
Accessory:
Accumulate 100 banded prone hamstring curls, with a :10 hold on every 10th rep
Thursday, January 6
Warm-up: 3 rounds - 10 air squats + :30 chest opening stretch + 5 shoulder to overhead press, building + :30 elevated pigeon stretch + 10 alt step-ups
Strength:
In 15:00, complete the following sequence, building to a moderately heavy single -
Jerk or split jerk
5-3-3-1-1-1
WOD:
Balls to the Wall
Every 5:00 for 3 sets -
12-9-6
Wall balls
Burpee box jump overs
*Complete all 12-9-6 reps in 1 5:00 interval
Accessory:
Max effort side plank/side
Friday, January 7
Warm-up: 3 rounds - :30 runners lunge/side + :30 banded side steps + 6 back rack lunges + 5 bootstrappers
Strength:
In 15:00, work to complete the following, building to a challenging set -
Back rack lunges
8-6-6-4-4-4
WOD:
Quad WOD
For time -
21-15-9
Toes-to-bar
Front squat (95/65)
Directly into -
21-15-9
Pull-ups
Back squat (95/65)
*Take weight from ground
Accessory:
3x10 GHD hip extensions, weighted if possible
Saturday, January 8
Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press w/empty barbell + inch worms w/push-up
Strength:
Every :90 for 8 rounds (12:00), building to a moderately heavy complex -
1 squat clean + 1 hang squat clean + 1 jerk
WOD:
Boulder Shoulders
4 rounds, each for time -
21 push-ups
15 burpees
9 wall walks
2:00 rest between rounds
Accessory:
2:00 ring support hold