Monday, January 24
Warm-up: 5-4-3-2-1 inch worms w/push-up + back squats (start w/empty bar and slowly build) + reverse Samsons/side
Strength:
In 20:00, build to a back squat 1RM, or stay moderate and complete 3-5 squats every 2:00; rep scheme may look something like 5-4-3-2-1-1-1-1-1
WOD:
For time (15:00 cap) -
100 air squats
80 sit-ups
60 push-ups
40 pull-ups
20 burpees
Accessory:
Accumulate 50-75 supine hamstring curls on med ball
Tuesday, January 25
Warm-up: In 10:00, warm up to bench press weight you plan to lift in WOD; between reps, get 10 banded pull-aparts + 10 pass throughs
Strength:
15:00 EMOM -
1st: :45 handstand work, or challenging plank variation
2nd: :45 sumo KB deadlift (1 KB @ moderately heavy weight)
3rd: Rest
WOD:
12:00 AMRAP -
3-6-9-12-15-18-21….
Bench press (155/105 or 115/75)
15 American KB swings (54/35)
*Add 3 bench press reps each round; KB swings remain constant @ 15 reps/round
Accessory:
Accumulate 15-30 ring dips or dips from bench
Wednesday, January 26
Warm-up: 10-8-6-4-2 muscle cleans + good mornings (w/empty barbell) + bootstrappers
Strength:
Every :90 for 4 rounds (12:00) -
1st: 1-3 power cleans, building toward a moderately heavy set
2nd: :45 mountain climbers
WOD:
20:00 AMRAP -
4 power cleans (135/95 or 95/65)
40 double unders or 80 singles
Accessory:
3x15-20 plank w/banded row/side
Thursday, January 27
Warm-up: 3 rounds - 10 pass throughs + 5 muscle snatches + 5 OHS (w/pvc or empty barbell) + :30 alt groiners + :30 banded side steps
Strength:
E2MOM for 12:00 (6 sets) -
1-3 power or squat snatch, building a little heavier than your WOD weight
WOD:
Snatch-a-thon
Every 4:00 for 16:00 -
400 meter row or ski
4 hang power snatch (135/95 or 115/85 or 95/65)
Accessory:
3x8-10 reverse flys
Friday, January 28
Warm-up: 2 rounds - 10 push-ups to pike + 10 alt step-ups + 10 plank-ups + 200 m row or ski
WOD:
In teams of 2, you go, I go -
In 12:00, work to complete -
16 rounds -
8 wall balls
8 handstand push-ups, or any push-up variation
(Partners switch after 1 full round)
-4:00 rest-
Then, from 16:00-30:00, work to complete -
80 burpee box jump-overs or burpee step-overs
80 cal bike
(Partition reps any way you’d like on this second part)
Accessory:
Accumulate 75-100 reverse crunches
Saturday, January 29
Warm-up: 3 rounds - 20 m walking lunges + :30 hamstring stretch/side + :30 glute bridge hold
Strength:
Every 2:30 for 4 sets (10:00) -
10-10-10-10
Back rack or dual DB reverse lunges
*Start at 50% front squat 1RM, and build to a moderate set of 10
WOD:
5 rounds for time -
30 double unders or 60 singles
5 bar muscle-ups, chest to bar pull-ups, or challenging ring rows
30 double unders or 60 singles
10 pistol squats
Accessory:
Accumulate 30 single leg Glute bridges/side