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