Monday, January 24 - Saturday, January 29

Monday, January 24 

Warm-up: 5-4-3-2-1 inch worms w/push-up + back squats (start w/empty bar and slowly build) + reverse Samsons/side 

Strength: 

In 20:00, build to a back squat 1RM, or stay moderate and complete 3-5 squats every 2:00; rep scheme may look something like 5-4-3-2-1-1-1-1-1

WOD: 

For time (15:00 cap) - 

100 air squats 

80 sit-ups 

60 push-ups 

40 pull-ups 

20 burpees 

Accessory: 

Accumulate 50-75 supine hamstring curls on med ball 

https://youtu.be/R_INXCfwVLY

Tuesday, January 25 

Warm-up: In 10:00, warm up to bench press weight you plan to lift in WOD; between reps, get 10 banded pull-aparts + 10 pass throughs 

Strength: 

15:00 EMOM - 

1st: :45 handstand work, or challenging plank variation 

2nd: :45 sumo KB deadlift (1 KB @ moderately heavy weight) 

3rd: Rest 

WOD: 

12:00 AMRAP - 

3-6-9-12-15-18-21….

Bench press (155/105 or 115/75) 

15 American KB swings (54/35) 

*Add 3 bench press reps each round; KB swings remain constant @ 15 reps/round 

Accessory: 

Accumulate 15-30 ring dips or dips from bench 

Wednesday, January 26 

Warm-up:  10-8-6-4-2 muscle cleans + good mornings (w/empty barbell) + bootstrappers

Strength: 

Every :90 for 4 rounds (12:00) - 

1st: 1-3 power cleans, building toward a moderately heavy set

2nd: :45 mountain climbers 

WOD: 

20:00 AMRAP - 

4 power cleans (135/95 or 95/65) 

40 double unders or 80 singles

Accessory: 

3x15-20 plank w/banded row/side

https://youtu.be/TAp1-wFp4dU

Thursday, January 27 

Warm-up:  3 rounds - 10 pass throughs + 5 muscle snatches + 5 OHS (w/pvc or empty barbell) + :30 alt groiners + :30 banded side steps 

Strength: 

E2MOM for 12:00 (6 sets) - 

1-3 power or squat snatch, building a little heavier than your WOD weight 

WOD: 

Snatch-a-thon 

Every 4:00 for 16:00 - 

400 meter row or ski 

4 hang power snatch (135/95 or 115/85 or  95/65) 

Accessory: 

3x8-10 reverse flys 

Friday, January 28 

Warm-up:  2 rounds - 10 push-ups to pike + 10 alt step-ups + 10 plank-ups + 200 m row or ski 

WOD:

In teams of 2, you go, I go - 

In 12:00, work to complete - 

16 rounds - 

8 wall balls 

8 handstand push-ups, or any push-up variation 

(Partners switch after 1 full round)

-4:00 rest-

Then, from 16:00-30:00, work to complete -

80 burpee box jump-overs or burpee step-overs

80 cal bike 

(Partition reps any way you’d like on this second part) 

Accessory: 

Accumulate 75-100 reverse crunches 

https://youtu.be/XY8KzdDcMFg

Saturday, January 29 

Warm-up: 3 rounds - 20 m walking lunges + :30 hamstring stretch/side + :30 glute bridge hold 

Strength: 

Every 2:30 for 4 sets (10:00) - 

10-10-10-10

Back rack or dual DB reverse lunges 

*Start at 50% front squat 1RM, and build to a moderate set of 10

WOD: 

5 rounds for time - 

30 double unders or 60 singles 

5 bar muscle-ups, chest to bar pull-ups, or challenging ring rows 

30 double unders or 60 singles 

10 pistol squats 

Accessory: 

Accumulate 30 single leg Glute bridges/side 

Monday, January 17 - Saturday, January 22

Monday, January 17

Warm-up: In 10:00, warm up to 60% clean and jerk 1RM, or moderate weight; between warm up lifts, get 10 ring rows + 10 pass throughs 

Strength: 

Every 2:00 for 5 rounds - 

1.1.1.1. 

Clean and jerk

Rest :10 between singles; start at 60% 1RM and build each round if possible 

WOD: 

Rest Stop 

Every 2:30 for 6 rounds - 

12 pull-ups or ring rows 

12 alt DB snatch (50/35 or 40/20) 

6 burpee box jump-overs or burpee step-overs (24/20)

Accessory: 

3x8-10 face pulls 

Tuesday, January 18 

Warm-up: 3 rounds - 5 push-ups to pike + 3-5 bench press (start w/empty bar and slowly build) + :30 banded side steps + :30 chest opening stretch 

Strength: 

In 20:00, work to find 1RM bench press; rep scheme may look something like this - 5-4-3-2-1-1-1-1

WOD: 

Fireball 

For time - 

21-15-9 

Calorie bike 

Calorie row or ski 

50 double unders or 100 singles after each round 

Accessory: 

1:00 runners lunge w/thoracic rotation/side 

Wednesday, January 19

Warm-up: In 10:00, warm up to back squat weight you plan to lift in WOD; between lifts, get :30 alt quad stretch + 5 inch worms w/push-up 

WOD: 

Perfect 10 

10 rounds for quality - 

10 toes-to-bar, knees to elbow, or v-ups 

10-9-8-7-6-5-4-3-2-1

Back squats (225/155 or 135/95) 

Accessory: 

1:00 hamstring stretch/side 

Thursday, January 20

Warm-up: 2 rounds - :30 mountain climbers + 10 alt scorpion stretches + :30 alt toe touches from plank + 10 pass throughs + :30 side plank/side 

Strength: 

Every 2:30 for 4 rounds - 

Max effort KB swings @ challenging weight

How many can you get before resting?  Try to match or beat reps for each set 

WOD: 

Core Crusher 

16:00 EMOM - 

1st: :60 plank 

2nd: :60 sit-ups 

3rd: :60 Russian twists 

4th: :60 rest 

Accessory: 

Accumulate 2:00 Sorensen hold 

Friday, January 21 

Warm-up: 10-8-6-4-2 bootstrappers + banded pull-aparts + air squats; :20 handstand hold or plank between each warm-up round 

WOD: 

Kapowee 

For time with a partner (you go, I go) - 

100 calorie row, bike, or ski 

80 thrusters (95/65) 

60 bar-facing burpees 

40 handstand push-ups, or any push-up variation 

20 bar muscle-ups, chest-to-bar pull-ups, or challenging ring rows 

Accessory: 

Accumulate 2:00 banded rows from side plank position/side 

https://youtu.be/K1GWnZ-RDPw

Saturday, January 22 

Warm-up: 5-4-3-2-1 hand-release push-ups + muscle snatch + ring rows; :20 hollow hold between warm-up sets 

Strength: 

Every :90 for 8 rounds - 

1-3 power or squat snatch

Build to a heavy single, or a moderate set of 3 

WOD: 

Speed Demon 

E2MOM for 10:00 - 

12 overhead squats (95/65 or 65/35) 

Max reps jump rope (dubs or singles) 

*Score is total number of jump rope reps 

Accessory: 

Accumulate 20-30 strict pull ups 

Monday, January 10 - Saturday, January 15

Monday, January 10 

Warm-up: In 10:00, warm up to bench press and deadlift weight you plan to lift for WOD; between sets get 10 banded pull-aparts + 10 banded good mornings 

Strength: 

In 12:00, work to complete 3 rounds of the following - 

2 Turkish get-ups/side 

6 1-arm KB bent over rows/side 

WOD:

Boom Sauce  

For quality - 

10-15-20-15-10

Bench press (135/95)

Deadlift (225/155) 

Accessory: 

:60 hamstring stretch/side 

Tuesday, January 11

Warm-up: 10-8-6-4-2 ring rows + plank-ups + pass throughs + inch worms

WOD: 

Murph Prep 

30:00 EMOM - 

1st: 15 push-ups 

2nd: 10 pull-ups 

3rd: 25 air squats 

4th: Max calorie row, bike, or ski 

5th: Rest 

*Wear weighted vest if desired

Accessory: 

3x12-15 prone T’s - floor exercise 

https://youtu.be/3vRUHWbP9Dc

Wednesday, January 12 

Warm-up: 3 rounds - 10 reverse Samsons + :30 elevated pigeon stretch/side + 20 jump rope for quality + :30 Superman hold 

Strength: 

12:00 EMOM - 

1st: :30 DB suitcase pendulum lunge, right (2@50/35 or 40/20) 

2nd: :30 DB suitcase pendulum lunge, left (2@50/35 or 40/20) 

3rd: Rest 

WOD: 

Baby Got Back 

For time - 

100-80-60-40-20 

Double unders or singles 

50-40-30-20-10

Front squats (75/55) or goblet squats (53/35)

Accessory: 

3x6-8 single leg deadlifts/side 

Thursday, January 13

Warm-up: 10-8-6-4-2 hang muscle clean + strict press + bent over rows + good mornings (all done w/empty barbell) 

Strength: 

Every :90 for 8 sets - 

High hang power cleans (sets 1-4 - 3 reps; sets 5-8 - 2 reps)

*Start at 60% 1RM and build to a moderately heavy double 

WOD:

Hanging Around 

5 rounds for time - 

10 hang cleans (95/65) 

15 push press (95/65) 

30/20 calorie row, bike, or ski 

Accessory: 

Accumulate 30 prone swimmers 

Friday, January 14 

Warm-up: 

15:00 EMOM - 

1st: :30 box stretch 

2nd: 2-4 power or squat snatch (start w/empty barbell and build to WOD weight) 

3rd: :30 alt groiners

WOD: 

Friend Zone 

In teams of 2, complete 50 rounds - 

1 squat or power snatch (125/85 or 95/65) 

2 toes-to-bar 

3 burpees 

Accessory: 

Accumulate 2:00 seated straddle stretch 

https://youtu.be/HZRZ18fDleg

Saturday, January 15 

Warm-up: 5-4-3-2-1 pass throughs + v-ups + kip swings + push-up to pike + scorpion stretch/side 

Strength: 

Every :90 for 4 rounds - 

1st: :45 handstand work or challenging plank variation 

2nd: :30 flutter kicks 

WOD: 

“Nate” 

20:00 AMRAP - 

2 muscle ups 

4 handstand push-ups, seated overhead press, or any push-up variation

8 KB swings (70/53) 

Accessory: 

Accumulate 1:00 shoulder floor stretch/side 

https://youtu.be/-L75VK1U2fI

Monday, January 3 - Saturday, January 8

Monday, January 3

Warm-up: 2 rounds - :30 bike + :30 hamstring stretch/side + 5 light DB power cleans + 5 DB front squats + 10 push-ups to pike 

Strength: 

In 15:00, work to complete the following dumbbell sequence, building in weight if possible - 

10-8-6-4-2

Dual DB squats (front rack) 

WOD: 

Happy New Year 

For time - 

2,021 meter row or ski 

Every 2:00, starting at 0:00, 30 double unders or 60 singles 

Accessory: 

Accumulate 50 hollow rocks 

Tuesday, January 4 

Warm-up: 10-8-6-4-2 banded good mornings + alt scorpion stretch + pass throughs + plank-ups 

Strength: 

In 15:00, work to complete the following, building toward the weight you plan to lift in WOD - 

3x3-5 deadlift 

3x3-5 bench press 

WOD: 

Lift off 

For quality - 

27-21-15-9 

Deadlifts 

Bench press 

*Weight increases w/each set - Deadlift 185/125; 225/155; 275/185; 315/205; 

Bench press 135/95; 165/115; 185/125; 205/135; scale weight as needed 

Accessory: 

3x10-12 barbell hip thrusts 

Wednesday, January 5

Warm-up: 10:00 AMRAP @ steady pace - 10 ring rows + :20 handstand hold or plank + 10 single leg v-ups + :30 bike + 10 banded pull-aparts 

Strength: 

Every :90 for 5 rounds for quality - 

1st: :30 max effort strict pull-ups 

2nd: :30 max effort handstand push-ups, or any push-up variation 

WOD: 

9:00 Abs 

For time - 

5-10-15-20-25

Bike calories 

Sit-ups 

Accessory: 

Accumulate 100 banded prone hamstring curls, with a :10 hold on every 10th rep

Thursday, January 6 

Warm-up: 3 rounds - 10 air squats + :30 chest opening stretch + 5 shoulder to overhead press, building + :30 elevated pigeon stretch + 10 alt step-ups 

Strength: 

In 15:00, complete the following sequence, building to a moderately heavy single - 

Jerk or split jerk 

5-3-3-1-1-1

WOD: 

Balls to the Wall 

Every 5:00 for 3 sets - 

12-9-6

Wall balls 

Burpee box jump overs 

*Complete all  12-9-6 reps in 1 5:00 interval

Accessory: 

Max effort side plank/side 

Friday, January 7 

Warm-up: 3 rounds - :30 runners lunge/side + :30 banded side steps + 6 back rack lunges + 5 bootstrappers 

Strength: 

In 15:00, work to complete the following, building to a challenging set - 

Back rack lunges 

8-6-6-4-4-4

WOD: 

Quad WOD 

For time - 

21-15-9

Toes-to-bar 

Front squat (95/65) 

Directly into -

21-15-9 

Pull-ups 

Back squat (95/65) 

*Take weight from ground 

Accessory: 

3x10 GHD hip extensions, weighted if possible 

Saturday, January 8 

Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press w/empty barbell + inch worms w/push-up 

Strength: 

Every :90 for 8 rounds (12:00), building to a moderately heavy complex - 

1 squat clean + 1 hang squat clean + 1 jerk 

WOD: 

Boulder Shoulders 

4 rounds, each for time - 

21 push-ups 

15 burpees 

9 wall walks 

2:00 rest between rounds 

Accessory: 

2:00 ring support hold 

Monday, December 27 

Warm-up: In 10:00, warm up to back squat weight for strength; In between warm-up lifts, get 4 bootstrappers + 4 alt groiners w/thoracic rotation 

Strength: 

In 15:00, work to complete the following back squat sequence, 212 tempo  @ challenging weight - 

6-6-6-6

*212 tempo - :02 concentric, :01 pause at bottom of squat position, :02 eccentric 

WOD:

“Don’t be a Karen”

10:00 EMOM - 

15 wall balls 

*Scaling option = 10-12 wall balls/minute 

Accessory: 

Accumulate 2:00 sandbag bear hug hold 

Tuesday, December 28 

Warm-up: 10-8-6-4-2 banded good mornings + muscle cleans w/empty barbell + strict press + air squats 

Strength: 

9:00 EMOM - 

1st: :45 dual KB front rack hold

2nd: :45 wall sit, weighted if possible

3rd: Rest 

WOD: 

“The Grinch” 

For time (20:00 cap) - 

200 calorie bike 

E2MOM, starting at 2:00, complete the following - 

3 deadlifts

2 hang power cleans

1 push jerk 

*Barbell weight - 95/65; scale weight as needed 

Accessory: 

Tabata banded quadruped hip extensions (4 sets/side) 

Wednesday, December 29 

Warm-up: 2 rounds - 10 alt scorpion stretch + 10 pass throughs + 10 plank-ups + 10 Superman’s + :20 jump rope or plate hops for quality 

Strength: 

In 12:00, work to complete 4-5 rounds of the following - 

10 hollow rocks 

20 v-ups 

30 heel taps 

40 bicycle crunches 

WOD: 

“Oh my Core”

Every 2:00 until failure - 

40 double unders 

10 sit-ups 

2-4-6-8-10…

Push-ups 

*Continue adding 2 push-ups each round; work out ends when you can no longer complete designated # of push-ups within the 2:00 timeframe 

Accessory: 

Accumulate 1:00 seal stretch 

Thursday, December 30 

Warm-up: 10:00 AMRAP @ steady pace - :30 plank + 5 kip swings or :30 Superman hold + 10 ring rows + 10 alt reverse Samsons + :30 row, bike, or ski 

Strength: 

12:00 EMOM - 

1st: :30 - :45 tough pull exercise, max reps 

2nd: 6-8 single leg deadlifts/side @ challenging weight 

3rd: rest 

WOD: 

“Queen Bell”

6 rounds for time - 

25 American KB swings (53/35) 

12 KB goblet squats (53/35) 

250 meter row or ski 

Rest 1:00 between rounds 

Accessory: 

3x10 hamstring curls 

Friday, December 31 

Warm-up: 2 rounds - :30 figure 4 stretch + 10 alt single leg v-ups + :30 shoulder taps from plank + 10 elbow punches w/empty barbell + :30 alt toe touches from plank 

Strength: 

Every :90 for 8 rounds (12:00) - 

1-3 power cleans, building toward a heavy set or single 

WOD: 

“Holiday Cleaning” 

16:00 AMRAP - 

5 power cleans (185/135 or 155/105 or 95/65) 

10 burpees 

15 toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side 

Saturday, January 1st

Warm-up: 2 rounds - :30 elevated pigeon stretch/side + 10 thrusters w/empty barbell + :30 alt quad stretch + 10 pass throughs 

WOD: 

28:00 EMOM - 

1st: 12 alt DB snatch (50/35) 

2nd: 12 box jumps (24/20) 

3rd: Max rep thrusters (95/65) 

4th: Rest

*Scale weight as needed 

Accessory: 

Accumulate 250 mountain climbers