Monday, January 8
Warm-up: 3 rounds - 8 alt pistol squat to bench + :30 easy jump rope + 8 ring row (:01 pause @ top) + :30 alt quad stretch/side + 8 alt Cossack squat (no weight) + :30 banded pull-aparts
Strength:
In 15:00, superset the following x4 (:90 rest between rounds) -
12 alt pistol squat or pistol squat variation
10 alt goblet Cossack squat @ light weight https://youtu.be/wrYqfSLWqdE?si=Jwu10rv8Q6A_0V_v
WOD:
10:00 AMRAP -
2 pull-ups or ring rows
5 double under or 10 singles
4 pull-ups or ring rows
10 double under or 20 singles
6 pull-ups or ring rows
15 double under or 30 singles
8 pull-ups or ring rows
20 double under or 40 singles
*Continue adding 2 pull reps and 5 double under or 10 single under reps each round
Accessory:
Accumulate 75-100 glute bridges, weighted w/ DB if possible (moderate weight) https://youtu.be/cruqsnAyU6A?si=MxUSrCiAkS3vfWEl
Tuesday, January 9
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell or pvc) + single leg v-up/side + :30 easy row or ski
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
3 power snatch (start light and build to WOD weight)
:30-:45 v-up or tuck-up, weighted if possible
:30-:45 plank-up to mountain climber https://youtu.be/NqFfxntZ25Q?si=jJSFN-p83HP8VYH_
WOD:
For time (10:00 cap) -
50 power snatch (115/85 or 95/65 or 65/45)
E2MOM starting @ 0:00 - 200 meter row or ski
Accessory:
3x8-10 banded snow angels https://youtu.be/4HMNr88xZ6Y?si=-EgQJ810OvsdQNDY
Wednesday, January 10
Warm-up: 3 rounds - 12 alt reach from low squat + 10 pvc pass through + 8 banded Pallof press/side + 6 back squat (start w/ empty barbell) + :20 HS hold or plank
WOD:
In 30:00, complete the following for quality reps @ steady pace -
10-10-7-7-4-4-1-1
Back squat (start light and build to a heavy single or stay moderate for 5-7 reps)
21-18-16-14-12-10-8-6
Sit-ups
*20 foot handstand walk, or :20-:40 HS walk progression or challenging plank, after each round
Accessory:
Accumulate 30 prone T raises (:01 pause @ top)
Thursday, January 11
Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + strict press (empty barbell) + runners lunge w/ thoracic rotation/side + :30 easy bike
Strength:
Every :90 x8 (12:00) -
3-position power clean + 2 push jerk (155/105 or 125/85 or 85/55)
*3 position clean 1.) from ground 2.) from above the knee 3.) from hips
WOD: (18:00)
6 rounds for total hang power cleans (2:00 work / 1:00 rest) -
10/7 cal bike
10 box jump or step-up (24/20 in)
Max hang power clean (115/75 or 85/55)
Accessory:
3x12-15 banded tricep pulls
Friday, January 12
Warm-up: 2 rounds - 8 dips from bench + 10 banded pvc lat pull-down + 8 bootstrappers + 10 alt single leg v-ups + 8 DB bench press (2 @ moderate weight)
Strength:
In 12:00, complete 3 rounds (:90 rest between rounds) -
1 max unbroken set - kipping toes-to-bar or knees-to-elbow OR 10-15 incline bench leg raises https://youtu.be/L_RsyHdDsBQ?si=U1amZsRN5ATFcBBT / https://youtu.be/V6pGX69u13w?si=YqGMi5GLyCnk9gy-
6-10 dips from rings, dip handles, or bench (consider feet assisted or banded dips) https://youtu.be/9-pqYcvtXRo?si=s_PTXsPbiwoDugmA
Partner WOD:
For time -
150 DB bench press (2 @ 50/35 or 40/20 or 20/10)
*Wall sit - while P1 completes bench press reps, P2 holds a wall sit. Once P1 needs to rest, partners switch; reps should be split evenly
**Rx+ weight option = 2 @ 70/50
Accessory:
Accumulate 2:00 dual KB front rack hold (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/2W87XHdiZJg?si=2tgjWBwrYnJ3HP0M
Saturday, January 13
Warm-up: 3 rounds - 10 banded good morning + 8 push-up to pike + :30 gymnastics warm-up + 8 alt reverse Samson + 10 banded forward raises
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
:60 work on gymnastics skill of choice
3-5 deadlift, warming up to WOD weight
WOD:
Every 5:00 x4 (20:00) -
18 bike calories
15 deadlift (225/155 or 155/105 or 105/75)
12 HSPU, or any push-up variation
Accessory:
Accumulate 50-75 banded hamstring curls https://youtube.com/shorts/zBwbXWOaVuI?si=ZGxW0djynwENExIr