Monday January 20
Warm-up: 2 rounds - 12 pvc pass through + 10 banded good morning + 8 bench press (light) + 6 deadlift (light) + 4 inch worm w/ push-up + 4 cat cow
Strength:
9:00 EMOM -
3-5 deadlift (start light and build to 65% 1RM)
3-5 bench press (start light and build to 65% 1RM)
Rest
WOD:
in 20:00 for quality reps -
10-8-6-4-2
Deadlift @ 65, 70, 75, 80, 85% 1RM
Bench press @ 65, 70, 75, 80, 85% 1RM
*:30-:60 handstand work after each round
Accessory:
3x12 alt gorilla row @ challenging weight
Tuesday, January 21
Warm-up: 15:00 AMRAP - :30 easy jump rope + 10 supine toes-to-rig + :30 upward to downward dog flow + 10 alt scorpion stretch + :30 chest opening stretch
Strength:
Every 2:00 x3 (12:00) -
8-10/side 1-arm DB preacher curl @ moderate weight https://youtu.be/enH6glsf-u4?si=auwOWy5SCYUz74U7
20-25 banded overhead tricep extensions https://youtu.be/2RtbofCPZQ4?si=_4doiIg3N6a0Yv5W
WOD:
6 rounds for time (:60 rest between rounds) -
40 double under or 80 singles
10 toes-to-bar, knees-to-elbow, or v-ups
20 double under or 40 singles
5 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Tabata Russian twist w/ plate @ 25 or 15 or 10
Wednesday, January 22
Warm-up: 5-4-3 DB hang power clean + DB front rack squat + DB push press (2 @ light weight) + push-up (:03 eccentric and concentric tempo) + 1-arm ring row/side
WOD:
In 28:00, complete the following -
8:00 EMOM -
12 DB push press
12 alt DB renegade row (feet elevated for extra challenge)
-2:00 rest-
8:00 EMOM
12 DB hang power clean
12 DB push-up
-2:00 rest-
8:00 EMOM -
12 DB squat, front rack
15/12 cal row, bike, or ski (scale to 12/9 or 9/6)
*Suggested DB weight = 2 @ 50/35 or 40/25 or 30/15
Accessory:
3x12-15/side side plank clam shell, banded if possible
https://youtu.be/ta5L-oWqNqA?si=AkOtzIgm2QSGVNDY
Thursday, January 23
Warm-up: 2 rounds - 8 alt groiner + 6 alt goblet curtsy lunge (light) + 4 kip swing + :30 banded glute bridge, :03 pause @ top + :30 banded lat pull-down from hollow https://youtu.be/xMZpXjQ0OJ4?si=vjGOIImsfGiUf8DV
Strength:
Every 2:00 x3 (12:00) -
8-10/side foot elevated single leg glute bridge (no heavier than 35# DB)
10-12 alt goblet curtsy lunge @ 70/53 or 53/35 or 35/20
WOD:
For time (20:00 cap) -
3,000 meter row or ski
*Every 3:00 starting @ 3:00 - 3 bar muscle-up or 6 pull-up
Accessory:
Accumulate 1:00 banded lat stretch + 1:00/side figure-4 stretch w/ rotation
Friday, January 24
Warm-up: 5-4-3-2 thoracic rotation/side from runners lunge + single leg v-up/side + burpee broad jump + back squat (start w/ empty barbell) + reverse Samson/side
Strength:
Every :90 x6 (9:00) -
5 back squat @ 60% 1RM (:03 eccentric tempo / fast concentric)
WOD:
Every 2:00 x2 (20:00) -
30 sit-up
15 burpees
30 KB swing (53/35 or 35/20)
15 burpee box jump (24/20 in)
30 sit-up
*Scale reps as needed to assure some rest each round; scale burpees to up downs
Accessory:
3x12-15/side Copenhagen rotations
https://youtu.be/g_mCcKk1qUA?si=bQPg8HoUNQCB_BaR
Saturday, January 25
Warm-up: 1:00 easy row, bike, or ski (1x) directly into 2 rounds - 6 alt DB snatch (light) + :30 easy jump rope + 8 dips from bench + :30 med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=UsZ1r-lV1GpLv4HL
WOD:
30:00 EMOM for total DB snatch reps -
15/12 cal row or ski
40 double under or 80 singles
12/9 cal bike
Max alt DB snatch (50/35 or 40/25 or 30/15)
Rest
Accessory:
Superset x3 (:90 rest between supersets) -
21 bicep curl series (empty barbell)
8-12 dips or cable tricep pulls