Monday, January 29
Warm-up: 2 rounds - 2:00 easy row, bike, or ski + 1:00 plank + 20 alt banded X walk https://youtu.be/RyJonI6zQaE?si=ssx6sK7g9lR2xy1J + 10 alt quad stretch
WOD: (30:00)
Every 10:00 x3, working @ 80-85% RPE -
500 meter ski
50/40 cal bike
500 meter row
*Change order as needed to share cardio equipment; scale volume to assure at least 1:00 rest per round
Accessory:
Accumulate 20-30/side woodchoppers w/ wall ball (20/14 or 14/10)
https://youtu.be/XeNqzecQ9hI?si=8CIb47KDVHuC6osb
Tuesday, January 30
Warm-up: 3 rounds - 5 front squat (empty barbell) + 5 inch worm w/ push-up + 5 thoracic reach from runners lunge/side + :30 easy jump rope
Strength:
In 12:00, complete the following every :90 x8 (start light and build moderate) -
1 Enderton front squat complex
(FS w/ :03 pause @ bottom + FS w/ double bounce + FS)
https://youtube.com/shorts/aoFsYe8Q1G4?si=-CoM0SVvIS1AEchu
WOD:
16:00 AMRAP -
10 air squats
10 lunges
15 push-ups
20 sit-ups
20 double unders or 40 singles
Accessory:
Accumulate 2:00/side Copenhagen plank https://youtu.be/tKb76R21AfM?si=1XE8ryXOJbrlQioF
Wednesday, January 31
Warm-up: 5-4-3-2-1 DB bench press (start light and slowly build to Strength weight) + muscle clean + thread the needle w/ thoracic rotation/side + :30 seated leg lifts https://youtu.be/IcTApCXeUxA?si=y9ZcMJXFIvGQGn61
Strength:
In 16:00 complete 4 rounds (:60 rest between rounds) -
8-10 DB bench press (2 @ 70/50 or 50/35 or 35/20)
12-15 banded kneeling hip thrust https://youtu.be/_m7fo4l6C80?si=tmLStAArj5ik2JV8
3-5 power clean, building to WOD weight
WOD: (11:00)
For total reps (ttb + burpees) -
From 0:00-4:00 -
15 power clean (135/95 or 95/65 or 75/45) + max toes-to-bar (or ttb variation)
-1:00 rest-
From 5:00-8:00 -
12 power clean (165/115 or 115/85 or 85/55) + max lateral burpees over barbell
-1:00 rest-
From 9:00-11:00 -
9 power clean (185/135 or 155/105 or 95/65) + max toes-to-bar (or ttb variation)
Accessory:
Accumulate 50-75 banded tricep pulls
Thursday, February 1
Warm-up: 3 rounds - 12 pvc pass through + 10 alt shoulder tap from HS or plank + 8 alt reaches from low squat + 6 strict press (start w/ empty barbell) + 4 broad jump
https://youtu.be/uhz-ia-2UcM?si=219zyV1-5-Ha7T2O
Strength:
16:00 EMOM -
20 foot handstand walk or :30 handstand walk progression
12-15 face pulls on rings or trx
3-5 jerk (push or split), building to WOD weight
Rest
WOD:
15 rounds for time -
5 wall balls (20/14 or 14/10)
3 box jump over or step-over (24/20 in)
1 jerk, push or split, from rack (175/125 or 155/105 or 95/65)
Accessory:
Accumulate 40-60 Russian twists from GHD or mat
https://youtu.be/3Xp-KnQt218?si=mdcBMZfE22uLyOB5
Friday, February 2
Warm-up: 10-8-6-4-2 back rack lunge (start w/ empty barbell & build to WOD weight) + banded good morning + banded lat pull down (3x3x3 tempo) + banded pull-apart
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
10-15 GHD hip extensions
6-8/side KB bird dog row @ moderate weight
8-10 ring dips or dips from handles or bench
WOD:
8:00 AMRAP -
2 rounds -
20 back rack lunge (take barbell from ground) @ 115/85 or 95/65 or 45/35
400 meter row or ski
Max bar muscle-up, jumping BMU, pull-up, or ring rows in remaining time
Accessory:
Accumulate 50-60 banded hamstring curls or 30 cable curls
Saturday, February 3
Warm-up: 3 rounds - 6/side Cossack squat + :30 ring support hold (or hold on handles or boxes) + 6 good morning w/ empty barbell + :30 top of ring row hold + 6 deadlift (build to 50% 1RM, or light weight)
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Deadlift (start @ 50% 1RM and build to heavy single if possible)
Ring row, horizontal if able (feet elevated if possible) https://youtube.com/shorts/Aw9IRuNYfRs?si=sGMhOXmBxgVEfBAP
Leg raises from ring support hold (scale to tuck-ups from box support hold) https://youtube.com/shorts/NYywpq6VLYg?feature=shared https://youtu.be/vkQEOOlVjSU?si=Qxv8OLvO_AFHcY7i
Accessory:
In 4:00 - tabata single leg v-ups (:20 work/:10 rest x8)