Monday, January 16
Warm-up: 10-8-6-4-2 clean and press (start w/ empty barbell and build to 65% jerk 1RM, or moderate weight) + ring rows + alt thoracic reach from squat
Strength:
Every 2:00 x6 (12:00) -
3-5 power clean and jerk
*Sets 1-2 65% 1RM jerk; sets 3-4 70% 1RM jerk; sets 5-6 75% 1RM jerk
WOD:
5 rounds for time -
3 power clean
3 front squat
3 shoulder to overhead
9 pull-ups
*Barbell weight = 135/95 or 95/65
Accessory:
3x 12-14 alt gorilla row https://youtu.be/urfjFI2Ahww
Tuesday, January 17
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 75% 1RM) + banded pvc v-ups https://youtu.be/uj86qnhZaVM + push-up to pike
Strength:
Every :90 x5 (15:00) -
1st: 3-5 bench press @ 75% 1RM, or moderately heavy weight
2nd: :30 strict toes-to-bar or v-ups (weighted if possible) https://youtu.be/xX9Hzi7Onnw
WOD:
EMOM until 100 push-ups (Rx+ 200 push-ups) -
1st: 10/8 cal row or ski
2nd: Max push-ups
Accessory:
3x12-15 DB flys, light to moderate weight https://youtu.be/xkAjS_gPerI
Wednesday, January 18
Warm-up: 3 rounds - 6/side banded single leg RDL https://youtu.be/JJx_4M9BNg4 + 8 banded good mornings + 10 air squats + :30 elevated pigeon stretch/side
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
1st: 6-8 single leg, or staggered stance, KB RDL/side (54/35 or 35/20) https://youtu.be/b9bHy3ojQWA / https://youtu.be/IXzdtAeM1qk
2nd: 16-20 alt goblet reverse lunge (54/35 or 35/20)
WOD:
For time (18:00 cap) -
150 cal bike
E2MOM starting @ 2:00 - 7-10 wall balls (20/14 or 14/10)
Accessory:
Accumulate 50-75 hollow rocks
Thursday, January 19
Warm-up: 3 rounds - 10 banded pull-aparts + 8 banded forward raises + 6 muscle snatch (empty barbell) + 4 OHS (empty barbell or pvc) + :30 plank
Strength:
Every :90 x8 (12:00) -
1-3 power or squat snatch, building to a heavy single if possible
WOD: (20:00)
For quality reps @ steady pace (try to stay in Zone 3 or about 70% HR max)
10-20-30-40-50
Double under or singles (double reps)
Alt DB snatch (50/35 or 35/20)
Sit-ups
Accessory:
3-way shoulder stretch, 1:00 per position https://youtu.be/4mL9mVK_CTk
Friday, January 20
Warm-up: 5-4-3-2-1 back squat (empty barbell) + bootstrappers + inch worms w/ push-up + step-ups/side; :30 runners lunge between rounds
Partner WOD:
In teams of 2, you go, I go -
From 0:00-15:00 -
16 rounds
8 back squats (135/95 or 95/65)
8 toes-to-bar, knees-to-elbow, or v-ups
(Athletes switch after a full round)
From 16:00-30:00 -
80 HSPU, or any push-up variation
80 burpee box jump-over or burpee step-overs (24/20 in)
(Partition reps however you’d like)
*Score is time for Part A and time for Part B
Accessory:
Accumulate 30-50 barbell hip thrusts @ back squat weight
Saturday, January 21
Warm-up: 3 rounds - 10 good mornings (empty barbell) + 10 banded rows + 10 banded lat pull-downs + 10 plank-ups + :30 chest opening stretch
Strength:
15:00 EMOM -
1st: 3-5 deadlift, warming up to WOD weight
2nd: 8-10 alt Renegade rows (2 @ 50/35 or 35/20)
3rd: Rest
WOD:
15:00 AMRAP -
3 bar muscle-up, pull-up, or ring rows
5 deadlift (315/205 or 225/155 or 155/105)
7 DB bench press (2 @ 50/35 or 40/20)
Accessory:
5-10 mins HS work