Monday, January 23
Warm-up: 5-4-3-2-1 front squat + back squat (empty barbell) + KB hip opener/side https://youtu.be/dnnGVqTb7-A + tempo push-up (:03 for each position)
Strength:
E2MOM x7 (14:00), complete the following, building in weight if possible -
Front squat
10-8-6-4-4-4-4
WOD:
5 rounds for quality reps -
10 back squat (155/105 or 125/85 or 85/55)
20 push-ups
Accessory:
3x8 barbell hip thrusts, same as squat weight
Tuesday, January 24
Warm-up: 3 rounds - 12 alt toe touch from plank + 10 muscle clean + 8 good mornings + 6 strict press (empty barbell) + :30 easy jump rope
Strength:
15:00 EMOM -
1st: 3 deadlift + 2 power clean + 1 shoulder to overhead (warming up to WOD weight)
2nd: :30 handstand work, or challenging plank
3rd: Rest
WOD:
12:00 AMRAP -
10 double under or 20 singles
5 deadlift (185/125 or 155/105 or 95/65)
3 hang power clean (185/125 or 155/105 or 95/65)
1 shoulder to overhead (185/125 or 155/105 or 95/65)
*Add 10 dubs or 20 singles each round
Accessory:
3x 12-15 banded face pulls https://youtu.be/zt8EqEGoX6o
Wednesday, January 25
Warm-up: 2 rounds - 8 bench press (empty barbell) + 10 pass throughs + 8 ring rows + 10 dips from bench + 8 DB thruster (light weight) + 10 alt box step-ups
Strength:
Every :90 x8 (12:00), building in weight if possible -
Bench press
9-7-5-5-5-3-3-3
WOD:
Every 3:00 x6 (18:00) -
3 muscle-up or 6-8 pull-ups or ring rows
6 DB thruster (2 @ 50/35 or 40/20 or 20/10)
9 box jump or step-ups (30/24 or 24/20 in)
Accessory:
Accumulate 1:00/side side plank rotation, weighted if possible https://youtu.be/NltZluEolaw
Thursday, January 26
Warm-up: 10-8-6-4-2 alt reverse Samson + banded lat pull down from hollow https://youtu.be/8teOLm4Q2jk + alt scorpion stretch + :30 pigeon stretch/side
Strength: (15:00)
Every 3:00 x5 (complete both exercises in 3:00 interval then rest until the start of the next interval) -
1st: :60 DB suitcase walking lunge, steady pace (2 @ 50/35 or 40/20 or 20/10)
2nd: :30 plank w/ DB pull-through (50/35 or 40/20 or 20/10) https://youtu.be/WFW5RC-6uws
WOD:
15:00 AMRAP for max calories -
40 toes-to-bar, knees-to-elbow, or v-ups
400 m row or ski
20 toes-to-bar, knees-to-elbow, or v-ups
400 m row or ski
10 toes-to-bar, knees-to-elbow, or v-ups
Max row or ski meters in remaining time
Accessory:
3x8/side DB woodchoppers https://youtu.be/bxSY805t8CQ
Friday, January 27
Warm-up: 3 rounds - `12 pass throughs + 10 banded pull-aparts + 8 muscle snatch (empty barbell) + 6 OHS (empty barbell or pvc) + :30 handstand hold or plank
Strength:
9:00 EMOM, building in weight if possible -
Power or squat snatch
3-2-2-2-1-1-1-1-1
Partner WOD:
For total reps + time for wall walks (you go, I go) -
0:00-4:00 - max HSPU, or any push-up variation
4:00-6:00 - rest
6:00-10:00 - max burpees
10:00-12:00 - rest
12:00-16:00 - max bike cals
16:00-18:00 - rest
@ 18:00 - 30 wall walks for time
Accessory:
Accumulate 5 shoulder CARS/side + 20 prone arm lifts https://youtu.be/r_cvPMSMIdM
Saturday, January 28
Warm-up: 10-8-6-4-2 alt pistol to bench + tempo ring rows + muscle clean + front squat (empty barbell); :30 warm up for gymnastics skill between rounds
Strength:
In 16:00, complete 4 rounds of the following (:90 rest between rounds) -
1st: 12-16 alt pistol squats
2nd: :60 work on gymnastics skill of choice
3rd: 3-5 squat cleans, warming up to WOD weight
WOD:
15:00 AMRAP -
30 sit-ups
15 pull-ups or ring rows
10 squat clean (135/95 or 95/65)
30 sit-ups
12 pull-ups or ring rows
10 squat clean (155/105 or 125/85)
30 sit-ups
9 pull-ups or ring rows
Max squat clean (165/115 or 155/105)
Accessory:
Accumulate 2:00 supine hamstring wall stretch https://youtu.be/771yayd8nEk