Monday, January 22
Warm-up: 3 rounds - 12 alt single leg v-up + 9 KB hip opener stretch/side + 6 inch worm w/ push-up + :30 easy row or ski + :30 easy bike
WOD:
Every 9:00 x4 (36:00) -
20 sit-ups (weighted, banded, or GHD if desired)
200 meter row or ski (scale to 150)
20 air squats (scale to 15)
15/12 cal bike (scale to 12/9)
20 v-ups (weighted if desired)
200 meter row or ski (scale to 150)
20 push-ups (scale to 10)
*The purpose of this work out is to stay in zone 2 of training; scale reps as needed to assure at least 1:00 rest/round
Accessory:
Superset x3 - 15-20 banded bicep curl + 15-20 banded tricep pulls (:60 rest between sets)
Tuesday, January 23
Warm-up: 5-4-3-2-1 scorpion stretch/side + strict press (empty barbell) + deadlift (start light and build to 65% 1RM) + Cossack squat/side + :30 easy jump rope
Strength:
In 14:00, superset the following x4 (:90 rest between sets) -
12-10-8-6 deadlift (set 1- 65%, set 2 - 70%, set 3 - 75%, set 4 - 80% 1RM)
3 push jerk from rack (start light and build to WOD weight)
WOD:
10 rounds for time -
15 double under or 30 singles
3 push jerk (from rack) @ 155/105 or 115/85 or 85/55
Accessory:
3x8/side open book stretch, banded if possible (:60 rest)
https://youtu.be/0Dnobp9nLYw?si=wHV-C_RZ2PAX27PY
Wednesday, January 24
Warm-up: 3 rounds - 5 back squat (start w/ empty barbell and build) + 10 banded good morning + 5/side thoracic reach from runners lunge + 10 alt box step-up + 5 tempo ring row (3x3x3)
Strength:
E2MOM x8 (16:00) -
10-10-7-7-4-4-1-1
Back squat or box squat
*Start light and build to heavy single or stay moderate for 8x5-7
WOD:
12:00 AMRAP -
6 DB hang power clean (2 @ 50/35 or 40/25 or 20/10)
5 box jumps or step-ups (27/24 in)
3 bar muscle-up, chest-to-bar pull-up, or other pull variation
Accessory:
Accumulate 30-50 supine hamstring curls on exercise ball https://youtube.com/shorts/xB1lGVzRwWk?si=8WJNpXDxBrpyGk0z
Thursday, January 25
Warm-up: 3 rounds - 3 snatch pull + 3 snatch high pull + 3 muscle snatch + 3 overhead squat (empty barbell or pvc) + 8 alt pistol squat to bench + :30 on cardio machine of choice
Strength:
Every :90 x6 (9:00) -
1 power snatch + 2 hang power snatch + 3 overhead squat (high focus on mechanics, weight should be light)
WOD:
For total reps (12:00) -
3:00 wall walks (scale to pike or tuck up on rower, see video links below)
3:00 bike calories
3:00 alt pistol squat, or pistol squat variation
3:00 row or ski calories
*There is no built in rest for this work out, take a quick breather when needed
https://youtu.be/8p9TK--nihE?si=lUVs7EgILrUTl55v
https://youtu.be/Pn1bIa9JS3g?si=Xy9eaHd5RIA2Z2_-
Accessory:
Accumulate 1:00/side banded hip flexor/lat stretch
https://youtu.be/blxidE5iv2I?si=7WJqUnxjN62xRbiE
Friday, January 26
Warm-up: 2 rounds - 8 bench press (empty barbell) + 10 supine toes-to-rig + 12 banded lat pull-down + 14 banded bent-over row + 12 banded pull-aparts
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
3-5 bench press (build to WOD weight)
8-10 banded KB chainsaw row/side @ moderate weight
WOD:
E2MOM x9 (18:00) -
0:00-6:00 - 9 bench press (135/95 or 95/65 or 75/45) + 5 toes-to-bar
6:00-12:00 - 7 bench press (155/105 or 125/85 or 85/55) + 7 toes-to-bar
12:00-18:00 - 5 bench press (175/125 or 155/105 or 95/65) + 9 toes-to-bar
*Athlete completes 9 BP + 5 TTB @ 0:00, then rests until 2:00. Continue this pattern, making note of rep and weight changes after every 3 rounds; scale toes-to-bar to knees-to-elbow or incline bench leg raises https://youtu.be/V6pGX69u13w?si=Wn9UIsV42zCEC7ff
Accessory:
3x8-10 banded external rotation https://youtu.be/2mW5ggMh_Bo?si=78wcDg1UeLix27-_
Saturday, January 27
Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + front squat (empty barbell) + reverse Samson/side + push-up to pike
Strength: (10:00)
E2MOM x5 (start light and build to a moderate complex) -
1 power clean + 1 hang power clean + 1 cluster
*Reps should be touch and go
WOD:
For time -
50 KB swings (54/35 or 35/20)
40 handstand push-up or any push-up variation
30 front squat (95/65 or 65/45 or 45/35)
20 bar-facing burpees or up downs
10 thrusters (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00/side seated hamstring stretch