Monday, January 9
Warm-up: 5-4-3-2-1 runner lunge w/ thoracic rotation/side + muscle snatch + OHS or front squat (empty barbell); :30 easy jump rope between rounds
Strength: (16:00)
Every 2:00 x8, build to a heavy set of 2 if possible (or stay moderate for 5-7 reps) -
OHS or front squat or dual DB front rack squat
6-6-4-4-2-2-2-2
WOD: (16:00)
4 rounds for time -
30 double under or 60 singles
15 power snatch (75/55 or 55/35) or dual DB snatch (2 @ moderate weight)
30 double under or 60 singles
:60 rest between rounds
Accessory:
Accumulate 2:00 flutter kicks, weighted if possible https://youtu.be/go0gwGDO0gI
Tuesday, January 10
Warm-up: 3 rounds - 10 banded good mornings + 5 kip swings or :20 hollow hold + 10 alt step-ups + :30 elevated pigeon stretch/side + :30 glute bridge hold
Strength:
9:00 EMOM -
1st: 3-5 barbell deadlift or KB sumo deadlift, getting warm for WOD
2nd: Max unbroken BMU, pull-ups, or ring rows
3rd: Rest
WOD: (20:00)
5:00 AMRAP - 8 deadlift (135/95 or 95/65) + 8 box jump-over or step-over (24/20)
-2:00 rest-
4:00 AMRAP - 6 deadlift (185/125 or 125/85) + 6 box jump-over or step-over (24/20)
-2:00 rest
3:00 AMRAP - 4 deadlift (225/155 or 175/125) + 4 box jump-over or step-over (24/20)
-2:00 rest-
2:00 AMRAP - 2 deadlift (275/185 or 225/155) + 2 box jump-over or step-over (24/20)
*Sub barbell deadlift to 12-10-8-6 KB sumo deadlift, moderate to heavy
Accessory:
Accumulate 1:00/side standing banded hamstring stretch https://youtu.be/hb0RpgIxD8k
Wednesday, January 11
Warm-up: 10-8-6-4-2 banded Pallof press/side + push-up to pike + alt scorpion stretch + DB incline bench (start light and build to Strength) + air squats
Strength:
In 14:00, complete 4 rounds of the following (:90 rest between rounds) -
1st: 10-12 prone incline DB alt forward raises https://youtu.be/Pk-ZAld8cUY
2nd: 8-10 incline DB bench press, challenging weight
WOD:
For time -
Buy-in: 75 wall balls (20/14 or 14/10)
42-30-18
HSPU, or any push-up variation
21-15-9
Bike cals
*After wall balls, athlete completes 42 HSPU, then 21 bike cals, etc….
Accessory:
Accumulate 1:00/side banded tricep kickback https://youtu.be/vzi_BxHuKqA
Thursday, January 12
Warm-up: 3 rounds - 8 clean pulls + 8 muscle clean (empty barbell) https://youtu.be/yIija-24M7g + :30 wrist rockers + 8 alt reverse Samson
Strength:
In 16:00, complete the following sequence (:90 rest between sets) -
Power clean (start light and build or stay moderate for 6-8 reps
5-4-3-2-1-1-1-1
WOD:
On a 15:00 running clock -
40/30 cal row or ski
21 hang power clean (135/95 or 95/65)
40/30 cal row or ski
15 hang power clean (135/95 or 95/65)
40/30 cal row or ski
9 hang power clean (135/95 or 95/65)
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
*Score is total TTB, KTE, or v-ups
Accessory:
Tabata supine heel taps https://youtu.be/2CvMvcfhiTo
Friday, January 13
Warm-up: 3 rounds - 8 strict press + :30 prone shoulder stretch/side + 10 alt toe touch from plank + :30 plank-up + 10 banded forward raises
Strength:
Every :90 x10 (15:00) -
2-4 push jerk or split jerk (start light and slowly build in weight if possible)
WOD:
For time -
100 sit-ups
50 strict press (105/75 or 75/55 or 55/35)
E2MOM - 6-8 burpees
Accessory:
Accumulate 30-50 barbell bicep curls (45/35) or DB curls (moderate weight)
Saturday, January 14
Warm-up: 2 rounds - 10 pass throughs + :60 easy bike + 8 back squats (empty barbell) + :60 warm up for gymnastics skill
Strength:
Every :90 x5 (15:00) -
1st: :45-:60 work on gymnastics skill of choice or challenging plank
2nd: 3-5 back squat, warming up to WOD weight
WOD: (20:00)
For quality reps -
Back squat (@ bodyweight, ¾ bw, or ½ bw) or DB squat (2 @ moderate weight)
1-2-3-4-5-6-7-8-9-10
*5-10 pull-ups or ring rows after each round
Accessory:
Accumulate 3:00 reverse Chinese plank, weighted if possible https://youtu.be/aAZmwHeM7Ww