Monday, January 15
Warm-up: 2 rounds - 8 ring rows (supinated grip) + 8 muscle clean and press (start w/ empty barbell) + :30 wrist rockers + 10 pvc pass throughs + 10 alt scorpion stretch https://youtu.be/M52o9ys7jU4?si=gTM10IrTHIA1obYn
Strength:
Every :90 x4 (12:00) -
3-5 clean and jerk (start light and build to 75% jerk 1RM)
Supinated grip pull-ups (1 set of max unbroken reps)
WOD: (16:00)
5:00 EMOM -
10/8 cal row + 1 clean and jerk @ 75% jerk 1RM, or moderate weight
-2:00 rest-
4:00 EMOM -
10/8 cal row + 1 clean and jerk @ 80% jerk 1RM, or moderately heavy weight
-2:00 rest-
3:00 EMOM -
10/8 cal row + 1 clean and jerk @ 85% jerk 1RM, or heavy weight
Accessory:
3x 8-10/side - single arm parallette row from plank
https://youtu.be/WnaQOjOsxNI?si=LpufbDFCrbct6Qcr
Tuesday, January 16
Warm-up: 2:00 easy bike (once), then 5-4-3-2-1 Cossack squat/side + reverse Samson/side + goblet squat (start light and build) + banded RDL/side
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
6-8 single leg KB RDL/side @ moderate weight
6-8 KB Turkish sit-up/side https://youtu.be/dv_nNf43Qck?si=ga4Klbr7eBmeK2xs
WOD:
Every 4:00 x4 (16:00) -
:30 wall sit
10/8 bike cals
10 goblet squat (70/54 or 54/35 or 35/20)
Accessory:
3x 10-15 lateral v-ups/side https://youtu.be/ZNRFEabGerw?feature=shared
Wednesday, January 17
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 50% 1RM) + banded snow angels + banded pull-aparts + alt single leg v-up
Strength:
Every :90 x8 (12:00) -
Bench press
Set 1 - 5 @ 50% 1RM
Set 2 - 5 @ 55% 1RM
Set 3 - 5 @ 60% 1RM
Set 4 - 5 @ 65% 1RM
Set 5 - 5 @ 70% 1RM
Set 6 - 5 @ 75% 1RM
Set 7 - 5 @ 80% 1RM
Set 8 - Max reps @ 85% 1RM
WOD:
For time, including rest (1:1 work/rest ratio per set) -
21-15-9-15-21
Toes-to-bar, knees-to-elbow, or trx knee tucks from plank
https://youtube.com/shorts/s9VHMkl5ydM?si=5exyfrDLB2-FAqBE
Accessory:
3x 6-8 banded face pull w/ external rotation
https://youtube.com/shorts/m8s7cblgdDQ?si=AKAOifzEPKVqJtKM
Thursday, January 18
Warm-up: 3 rounds - 10 alt groiners + 8 DB deadlift w/ banded hip (start light and build) + 6 push-up to pike + 4 wall ball cleans + :30 easy jump rope
Strength:
In 15:00, complete 4 rounds (:90 rest between rounds) -
10-15 DB deadlift w/ banded hip (2 @ 75/50 or 50/35 or 40/20) https://youtu.be/7hL27qgd6Dg?si=BV_q253RNuM4W3st
10-15 DB push-ups https://youtu.be/VrSGEXrwZAc?si=SHXhqulYCap8J-Mh
WOD:
12:00 EMOM for total jump rope reps -
18 wall balls (scale to 12-15)
Max jump rope reps (double or singles)
Rest
Accessory:
3x 8-10 seated DB bicep curl (2 @ moderate weight); :60 rest between sets https://youtu.be/4hKyhFBeclI?si=yzmVK_W897ADfpev
Friday, January 19
Warm-up: 2 rounds - 12 banded rows + 10 alt lunges + 8 alt thoracic reach from low squat + 6 inch worms + 4 burpee broad jump + :30 easy row or ski
Strength:
In 15:00, superset the following x3 (:90 rest between rounds) -
20 sit-ups
15 alt KB gorilla row (2 @ 54/35 or 35/25)
10/side banded row from side plank, :02 concentric tempo
WOD:
12:00 AMRAP for total burpees -
3 rounds
500 meter row or ski
30 lunges
Max burpees or up downs to target (target should be 6 inches above standing reach)
(Start burpees once you finish the 3 rounds)
Accessory:
Accumulate 30-50/side single foot elevated glute bridge
https://youtu.be/I7Zwyzr8COk?si=U4FTbirtO1dXx3dH
Saturday, January 20
Warm-up: 3 rounds - 12 banded lat pull-down from hollow + 12 alt box step-up + 6 muscle snatch + 6 OHS (empty barbell or pvc) + 6 alt shoulder taps from handstand OR :20 handstand hold, pike hold, or challenging plank
WOD:
30:00 EMOM -
4 BMU (or pull variation) + 8 box jump over or step-over (24/20 in)
10 power snatch (95/65 or 75/45 or 55/35)
Rest
20 ft handstand walk or :30-:45 HSW progression or challenging plank
10 overhead squat (95/65 or 75/45 or 55/35)
Rest
Accessory:
Accumulate 75-150 hollow rocks