Monday, January 6
Warm-up: 15:00 AMRAP - 5 cat cow + 5 deadlift (start light and build to 60% 1RM) + 5 strict press (light) + 10 alt thoracic reach from low squat + 10 pvc pass through
Strength:
In 16:00, complete the following strict press sequence (:90 rest between sets) -
Set 1:
5 @ 95/65 or 65/45 or 45/35
4 @ 115/75 or 75/55 or 55/40
3 @ 125/85 or 85/65 or 65/45
————
Set 2:
5 @ 115/75 or 75/55 or 55/40
4 @ 125/85 or 85/65 or 65/45
3 @ 135/95 or 95/75 or 75/50
————
Set 3:
5 @ 125/85 or 85/65 or 65/45
4 @ 135/95 or 95/75 or 75/50
3 @ 155/105 or 105/85 or 85/55
WOD:
In 15:00, complete the following for quality reps @ steady pace -
10-8-6-4-2
Deadlift @ 60%, 65%, 70%, 75%, 80% 1RM respectively
*30 air squats after each round
Accessory:
1:00/side supine banded hamstring stretch
Tuesday, January 7
*Athlete can choose to complete Monday’s snow day work out or today’s work out
Warm-up: 1:00 easy row or ski (1x) directly into 2 rounds - 12 banded pull-apart + 10 tempo ring row + 8 alt shoulder tap from HS, pike, or plank + 6/side scorpion stretch
Strength:
12:00 EMOM -
8-12 incline DB bicep curl (2 @ moderate weight) https://youtu.be/aG7CXiKxepw?si=ZXq-bXntwCNNf7uj
Max distance handstand walk (1x), :30 handstand work, or :30-:60 challenging plank
Rest
WOD:
Nautical Nicole
20:00 AMRAP -
400 meter row (or ski)
Max unbroken pull-up (1x - back to rower when you drop off bar) or challenging ring row
Accessory:
1:00/side banded hip flexor stretch w/ overhead reach
Wednesday, January 8
Warm-up: 4-3-2-1 front squat + back squat (start w/ empty barbell) + inch worm w/ push-up + thread the needle w/ thoracic rotation + reverse Samson/side
Strength:
In 15:00, superset the following squat sequence (2:00 rest between supersets) -
8-6-4-2
Front squat
Back squat
*Weight suggestion = 50-60-70-80% 1RM front squat respectively
WOD:
For time -
50-35-20
Hand-release push-up
Bike calories
Accessory:
Tabata flutter kicks, weighted if possible
https://youtu.be/If7pn5ZFY60?si=5ATHlhyxYJ6iG2hg
Thursday, January 9
Warm-up: 2 rounds - 10 banded row + 5 clean pull + 5 high clean pull + 5 muscle clean (empty barbell) + :30 easy jump rope + :30 alt calf stretch + :30 wrist rockers
Strength:
In 16:00, superset the following x4 (:90 rest between supersets)
10 DB bent-over row, supinated grip (2 @ moderate weight) https://youtu.be/0tJ6n1ESYFg?si=mQyHsn82UnL-xPkz
10-15/side banded 1-arm lat pull-down (straight arm) https://youtu.be/RFyUtwgH7Y4?si=M4YzQo9ATwKvOReH
3 hang power clean, getting warm for starting WOD weight
WOD:
Every 2:00 x5 (10:00) -
20 double under or 40 singles + 10 hang power clean (RPE 5/10)
30 double under or 60 singles + 8 hang power clean (RPE 6/10)
40 double under or 80 singles + 6 hang power clean (RPE 7/10)
50 double under or 100 singles + 4 hang power clean (RPE 8/10)
60 double under or 120 singles + 2 hang power clean (RPE 9/10)
*Score is final power clean weight; reps must be unbroken
Accessory:
1:00/side overhead banded lat stretch from straddle
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
Friday, January 10
Warm-up: 2 rounds - 12 banded glute bridge + 10 banded snow angels + 8 alt DB bench (2 @ light weight and build) + 6 wall ball thruster + 4/side thoracic rotation from runners lunge
Strength:
Every :90 x4 (12:00) -
10-14 DB alternating bench press (2 @ 70/50 or 50/35 or 35/20) https://youtu.be/wOa4YyxyiKI?si=OO6lfUtacCHzhNH_
8-10 DB hip thrust, :01 pause @ top (70/50 or 50/35 or 35/20) https://youtu.be/LxdfGyNBuRU?si=SoIVdL8Ply1WRXXS
WOD:
2 rounds for time -
50 wall ball (20/14 or 14/10 or 10/6)
50 sit-up (weighted or GHD if possible)
Accessory:
3x 8-10 dips from rings, dip handles, or bench
Saturday, January 11
Warm-up: 6-4-2 snatch pull + snatch high pull + muscle snatch + alt overhead lunge + bootstrapper + cat cow + :30 lateral line hops + :30 chest opening stretch
Strength:
Every 2:00 x6 (12:00) -
6-6-4-4-2-2
Hang power snatch + alt overhead lunge @ light/moderate weight
*Keep barbell set up for WOD
WOD:
20:00 EMOM -
5 toes-to-bar or knees-to-elbow + 3-5 BMU or pull-up (connected if possible)
10 lateral burpees over barbell (scale to 6)
15/12 cal row, bike, or ski (scale to 12/9)
Rest
Accessory:
Accumulate - 1:00 straddle stretch (alt between right, left, and center) + 1:00 alt upward to downward dog flow + 1:00 reverse tabletop pose https://youtu.be/C-YR1fLlOJs?si=ZtW7rEa20cvDUqpj