Monday, January 1
Happy New Year!
Open Gym training option -
Warm-up: 3 rounds - :30 easy row or ski + 12 banded rows + 10 bootstrappers + 8 alt scorpion stretch + 6 plank-ups + 4 kip swings or :20 hollow hold
WOD:
In teams of 2 (you go, I go) for time -
5,000 meter row or ski
Every 4:00, get 30 squats + 20 push-ups + 10 pull-ups
Tuesday, January 2
Warm-up: 3 rounds - 10 banded pull-aparts + 10 banded good morning + 10 pvc pass through + 5 bench press (build to 50% 1RM) + :30 alt quad stretch
Strength:
In 15:00, build to a challenging set of 10 (2:00 rest between sets) -
5x10 bench press (start @ 50% 1RM)
WOD:
3 rounds for time (:60 rest between rounds) -
25 American KB swings (54/35 or 35/20 or 20/10)
25 bike cals (scale to 15)
Accessory:
3x10 plate row from Sorenson hold, :01 pause at top (:60 rest) https://youtube.com/shorts/vjQUTc_x-3I?si=6b8m8sK5bvlYgkg-
Wednesday, January 3
Warm-up: 5-4-3-2-1 Curtis P complex + reverse Samson/side + Cossack squat/side + :30 supine toes-to-rig + :30 banded forward raise
Strength: (12:00)
Every :90 x8 (start light and build to challenging single) -
1 Curtis P complex https://youtu.be/FVMFhQE7Mow?feature=shared
WOD:
E2MOM x10 (20:00) -
4 toes-to-bar, knees-to-elbow, or v-ups
3 hang power clean (135/95 or 95/65 or 65/45)
2 front squat (135/95 or 95/65 or 65/45)
1 jerk (135/95 or 95/65 or 65/45)
Accessory:
Tabata Russian twists w/ wall ball (20/14 or 14/10)
Thursday, January 4
Warm-up: 3 rounds - 10 banded snow angels + 8 banded face pull w/ external rotation + 6 alt goblet curtsy lunge (start light and build) + :30 easy jump rope https://youtube.com/shorts/m8s7cblgdDQ?si=rNooKfqlb-z6g3bG
Strength:
In 14:00, superset the following x3 (:90 reset between rounds) -
10-12 alt KB gorilla row (2 @ 54/35 or 35/20 or 20/10)
10-12 alt goblet curtsy lunge (54/35 or 35/20 or 20/10)
10-12/side banded row from side plank position
WOD: (13:00)
For total wall ball reps -
3:00 AMRAP -
100 double under or 200 singles
Max wall balls (20/14 or 14/10)
-2:00 rest-
3:00 AMRAP -
75 double under or 150 singles
Max wall balls (20/14 or 14/10
-2:00 rest-
3:00 AMRAP -
50 double under or 100 singles
Max wall balls (20/14 or 14/10)
Accessory:
3x 8-10 DB chest-supported reverse fly (2 @ moderate weight)
https://youtu.be/G4KcUxqcXO8?si=BISo4VeEyeGxfVC4
Friday, January 5
Warm-up: 5-4-3-2-1 push-up to pike + thoracic reach/side from runners lunge + deadlift (start w/ empty barbell and slowly build) + :20 handstand hold or plank
Strength:
12:00 EMOM -
3-5 deadlift, building slightly heavier than WOD weight
Max distance handstand walk or :30 handstand walk progressions
Rest
WOD: (Diane prep)
Every 6:00 x3 (18:00) -
30 sit-ups
20 handstand push-up or any push-up variation
10 deadlift (225/155 or 155/105 or 105/75)
Accessory:
3x10-15 bicep curls @ 45/35 (:60 rest)
Saturday, January 6
Warm-up: 3 rounds - 5 burpee broad jump + 5 back squat (start w/ empty barbell and build to WOD weight) + 10 alt box step-up + 10 tempo ring row + 8 alt DB snatch (start light and build to WOD weight)
WOD:
30:00 EMOM -
5 burpees + 10 box jump over or step-over (24/20 in)
12 alt DB snatch (50/35 or 40/25 or 30/15)
Rest
10 back squat (135/95 or 95/65 or 65/45)
Max bar muscle-up or pull-up reps
Rest
Accessory:
3x 8-10 ring dips or dips from handles or bench