Monday, January 27
Warm-up: 2 rounds - 12 alt reverse Samson + 10 banded good morning + 8 seated leg lifts + 6 push-up to pike + 4 deadlift (light) + :30 prone alt Superman https://youtu.be/vSuGGbpUasg?si=VUQItlVQJrlan2VQ
https://youtu.be/yW76377M8ts?si=1QHakl8Qvyv3d4b2
Strength:
Every :90 x4 (12:00) -
Max unbroken HSPU or HSPU variation (8/10 RPE)
3-5 deadlift, building to WOD weight
WOD:
For time -
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155 or 155/105 or 105/75)
1-2-3-4-5-6-7-8-9-10
Toes-to-bar, knees-to-elbow, or v-ups
*Complete 10 deadlift + 1 ttb, then 9 deadlift + 2 ttb……
Accessory:
3x 15-20 banded med ball trunk rotation (:60 rest)
https://youtube.com/shorts/1wHFKVJGXWU?si=_9OLt9Mhhi5CI_85
Tuesday, January 28
Warm-up: 2 rounds - 10/side prone scorpion stretch + :30 easy jump rope + 6 front squat (empty barbell) + :30 upward to downward dog flow + 12 pvc pass through
WOD:
30:00 EMOM for total front squat reps -
15/12 cal row, bike, or ski
10 burpees
40 double under or 80 singles
Max front squat (95/65 or 65/45 or 45/35)
Rest
Accessory:
3x8-10/side KB row from Sorenson hold @ moderate weight
https://youtube.com/shorts/BEMfeiCrVso?si=pER4wcdGWDQhGUfJ
Wednesday, January 29
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to 70% 1RM) + 1-arm ring row/side + kip swing + thoracic reach from runners lunge/side + cat cow
Strength:
In 12:00, superset the following x4 (:60 rest between supersets) -
5 bench press @ 70% 1RM, or moderately heavy weight (7/10 RPE)
10 DB lat pullover (50/35 or 40/25 or 30/15)
WOD:
Every 2:30 x8 (20:00) -
8/6 cal bike sprint
4 bar muscle-up or 8 pull-up or challenging pull variation
Accessory:
2-3 rounds - 10-15/side half kneeling overhead weighted side bend
https://youtube.com/shorts/cYoE-nQhE3Y?si=-jl4XXNVmScHKdU8
Thursday, January 30
Warm-up: 15:00 AMRAP - 6 alt quad stretch + 12 alt single leg v-up + 6 alt back rack lunge (start w/ empty barbell) + 12 alt Cossack squat + 6 inch worm w/ push-up
Strength:
Every 2:00 x5 (10:00) -
14-12-10-8-6
Back rack lunge (start light and build if possible)
WOD:
In 15:00, complete the following for total sit-ups (no built-in rest, rest as needed) -
5:00 AMRAP -
50/40 cal row or ski
Max sit-up
4:00 AMRAP -
40/32 cal row or ski
Max sit-up
3:00 AMRAP -
30/24 cal row or ski
Max sit-up
2:00 AMRAP -
20/16 cal row or ski
Max sit-up
1:00 AMRAP -
10/8 cal row or ski
Max sit-up
Accessory:
1:00/side banded hamstring stretch + 1:00/side figure-4 stretch w/ rotation
Friday, January 31
Warm-up: 5-4-3 power clean + push jerk (start w/ empty barbell) + 1-arm banded snow angel/side + :30 alt groiner + :30 wrist rockers + :30 chest opening stretch
Strength:
Every 2:00 x5 (10:00) -
3 power clean + 3 push jerk (start light and build if possible)
WOD:
For time -
800 meter run (scale to 400)
40 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
-4:00 rest-
40 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
800 meter run (scale to 400)
Accessory:
2 rounds - 10 med ball thoracic extension + :30/side banded hip flexor stretch
Saturday, February 1
Warm-up: 2 rounds - 10 bootstrapper + :30 easy jump rope + 5 muscle snatch (light) + :30 alt calf stretch + 10 banded pull-apart + :30 alt toe touch from plank + 5 cat cow
Partner WOD:
16 rounds for time (8 each - you go, I go) -
40 double under or 80 singles
20 air squat
10 hang power snatch (95/65 or 65/45 or 45/35)
Accessory:
Tabata weighted alternating single leg v-up (light weight)