Monday, January 30
Warm-up: 2 rounds - 10 clean pull + 8 muscle clean (empty barbell) +:30 wrist rockers + 10 alt scorpion stretch + 8 alt toe touch from plank + :30 alt quad stretch
Strength:
12:00 EMOM -
1st: 3 hang power clean, warming up to WOD weight
2nd: :40-:60 plank, weighted if possible
3rd: Rest
WOD:
5 rounds for time -
12/9-20/15 cal bike
10-8-6-4-2
Hang power clean (175/125 or 155/105 or or 95/65)
Accessory:
2x8/side prone hip extension over KB https://youtu.be/FYHM-8JDIs0
Tuesday, January 31
Warm-up: 5-4-3-2-1 strict press in split stance https://youtu.be/W_oJvROnMzI + push jerk (empty barbell) + thoracic reach from squat/side + inch worms w/ push-up
Strength:
Every :90 x8 (build in weight if possible or stay moderate and get 3-5 reps each set) -
Split or push jerk
5-4-3-2-2-2-2-2
WOD:
For time -
21-15-9-6-3
DB thrusters (2 @ 50/35 or 40/20 or 20/10)
*3 wall walks between rounds; work-out ends after 3 thrusters
Accessory:
Accumulate 15-20 prone Y raise + 15-20 prone T raise, 03 pause at top
Wednesday, February 1
Warm-up: 3 rounds - 8 back squat (empty barbell) + 10 supine toes-to-rig https://youtu.be/PTZnEdvMigw + 10 alt reverse Samson + :30 easy jump rope
Strength:
In 16:00, build to a heavy set of 3 if possible, starting @ 50% 1RM, or light weight (:90 rest between sets) -
Back squat
7-5-3-3-3-3-3-3
WOD:
15:00 EMOM for total jump rope reps -
1st: 8-10 box jump over or step-over (24/20) + 8-10 TTB, KTE, or v-ups
2nd: 8-10 KB goblet lunge (70/54 or 54/35) + max double under or singles
3rd: Rest
Accessory:
Accumulate 2:00 lateral leg lift over KB https://youtu.be/_NcbB1mNEUM
Thursday, February 2
Warm-up: 3 rounds - 8 muscle snatch + 6 OHS (empty barbell or pvc) + :30 easy bike + 8 banded bent-over row + 6 banded forward raises + :30 chest opening stretch
Strength:
In 12:00, complete the following to build to WOD weight (:60 rest between sets) -
5-4-3-2-1
Power snatch + OHS (use empty barbell or pvc for OHS if form is not pristine)
WOD:
Every 4:00 x5 (20:00) @ steady pace for quality reps -
400 meter row, or ski
5 power snatch (135/95 or 95/65 or 55/35)
3 OHS (same as snatch weight, or switch to empty barbell or pvc to work on form)
Accessory:
3x 8/side 1-arm banded KB row https://youtu.be/eXL_MLpL-4U
Friday, February 3
Warm-up: 10-8-6-4-2 banded plank row/side https://youtu.be/rNFD7RPyyMU + :30 squat hold + alt groiner + pass through + push-up to pike
Strength:
In 12:00, complete 3 rounds (:90 rest between rounds) -
1st: 6-8 1 ¼ DB squats (2 @ challenging weight) https://youtu.be/L8aYt2Ou1To
2nd: 10-12 DB push-ups https://youtu.be/LAM3_VbbV2k
Partner WOD:
For time (you go, I go) -
20-18-16-14-12-10-8-6-4-2
Pull-ups or inverted barbell row (try to touch chest to barbell) https://youtu.be/9fItzuh9Iok
*P1 completes 20 reps while P2 rests; then P1 rests while P2 completes 20 reps
Accessory:
Tabata hollow rocks
Saturday, February 4
Warm-up: 2 rounds - 10 bench press (empty barbell) + :30 prone shoulder stretch/side + 10 banded good mornings + :30 easy jump rope
Strength:
In 16:00, complete the following for 4 rounds (:60 between rounds) -
3-5 bench press + 3-5 deadlift (building to WOD weight)
*Between warm-up sets, get :60 work on gymnastics skill of choice
WOD:
For quality reps @ steady pace -
100 double under or 200 singles
40 sit-ups
30 bench press (135/95 or 85/55)
20 deadlift (225/155 or 155/105 or 95/65)
30 bench press (135/95 or 85/55)
40 sit-ups
100 double under or 200 singles
Accessory:
Accumulate 50 GHD hip extensions