Monday, January 10
Warm-up: In 10:00, warm up to bench press and deadlift weight you plan to lift for WOD; between sets get 10 banded pull-aparts + 10 banded good mornings
Strength:
In 12:00, work to complete 3 rounds of the following -
2 Turkish get-ups/side
6 1-arm KB bent over rows/side
WOD:
Boom Sauce
For quality -
10-15-20-15-10
Bench press (135/95)
Deadlift (225/155)
Accessory:
:60 hamstring stretch/side
Tuesday, January 11
Warm-up: 10-8-6-4-2 ring rows + plank-ups + pass throughs + inch worms
WOD:
Murph Prep
30:00 EMOM -
1st: 15 push-ups
2nd: 10 pull-ups
3rd: 25 air squats
4th: Max calorie row, bike, or ski
5th: Rest
*Wear weighted vest if desired
Accessory:
3x12-15 prone T’s - floor exercise
Wednesday, January 12
Warm-up: 3 rounds - 10 reverse Samsons + :30 elevated pigeon stretch/side + 20 jump rope for quality + :30 Superman hold
Strength:
12:00 EMOM -
1st: :30 DB suitcase pendulum lunge, right (2@50/35 or 40/20)
2nd: :30 DB suitcase pendulum lunge, left (2@50/35 or 40/20)
3rd: Rest
WOD:
Baby Got Back
For time -
100-80-60-40-20
Double unders or singles
50-40-30-20-10
Front squats (75/55) or goblet squats (53/35)
Accessory:
3x6-8 single leg deadlifts/side
Thursday, January 13
Warm-up: 10-8-6-4-2 hang muscle clean + strict press + bent over rows + good mornings (all done w/empty barbell)
Strength:
Every :90 for 8 sets -
High hang power cleans (sets 1-4 - 3 reps; sets 5-8 - 2 reps)
*Start at 60% 1RM and build to a moderately heavy double
WOD:
Hanging Around
5 rounds for time -
10 hang cleans (95/65)
15 push press (95/65)
30/20 calorie row, bike, or ski
Accessory:
Accumulate 30 prone swimmers
Friday, January 14
Warm-up:
15:00 EMOM -
1st: :30 box stretch
2nd: 2-4 power or squat snatch (start w/empty barbell and build to WOD weight)
3rd: :30 alt groiners
WOD:
Friend Zone
In teams of 2, complete 50 rounds -
1 squat or power snatch (125/85 or 95/65)
2 toes-to-bar
3 burpees
Accessory:
Accumulate 2:00 seated straddle stretch
Saturday, January 15
Warm-up: 5-4-3-2-1 pass throughs + v-ups + kip swings + push-up to pike + scorpion stretch/side
Strength:
Every :90 for 4 rounds -
1st: :45 handstand work or challenging plank variation
2nd: :30 flutter kicks
WOD:
“Nate”
20:00 AMRAP -
2 muscle ups
4 handstand push-ups, seated overhead press, or any push-up variation
8 KB swings (70/53)
Accessory:
Accumulate 1:00 shoulder floor stretch/side