Monday, January 23 - Saturday, January 28

Monday, January 23 

Warm-up:  5-4-3-2-1 front squat + back squat (empty barbell) + KB hip opener/side https://youtu.be/dnnGVqTb7-A + tempo push-up (:03 for each position) 

Strength: 

E2MOM x7 (14:00), complete the following, building in weight if possible -

Front squat 

10-8-6-4-4-4-4

WOD: 

5 rounds for quality reps - 

10 back squat (155/105 or 125/85 or 85/55) 

20 push-ups 

Accessory: 

3x8 barbell hip thrusts, same as squat weight 

Tuesday, January 24

Warm-up: 3 rounds - 12 alt toe touch from plank + 10 muscle clean + 8 good mornings + 6 strict press (empty barbell) + :30 easy jump rope 

Strength: 

15:00 EMOM - 

1st: 3 deadlift + 2 power clean + 1 shoulder to overhead (warming up to WOD weight) 

2nd: :30 handstand work, or challenging plank 

3rd: Rest 

WOD: 

12:00 AMRAP - 

10 double under or 20 singles 

5 deadlift (185/125 or 155/105 or 95/65) 

3 hang power clean (185/125 or 155/105 or 95/65)

1 shoulder to overhead (185/125 or 155/105 or 95/65) 

*Add 10 dubs or 20 singles each round 

Accessory: 

3x 12-15 banded face pulls https://youtu.be/zt8EqEGoX6o

Wednesday, January 25

Warm-up:  2 rounds - 8 bench press (empty barbell) + 10 pass throughs + 8 ring rows + 10 dips from bench + 8 DB thruster (light weight) + 10 alt box step-ups 

Strength: 

Every :90 x8 (12:00), building in weight if possible -

Bench press 

9-7-5-5-5-3-3-3

WOD: 

Every 3:00 x6 (18:00) - 

3 muscle-up or 6-8 pull-ups or ring rows 

6 DB thruster (2 @ 50/35 or 40/20 or 20/10) 

9 box jump or step-ups (30/24 or 24/20 in) 

Accessory: 

Accumulate 1:00/side side plank rotation, weighted if possible https://youtu.be/NltZluEolaw

https://youtu.be/OMc5f_JUDUU

Thursday, January 26

Warm-up:  10-8-6-4-2 alt reverse Samson + banded lat pull down from hollow https://youtu.be/8teOLm4Q2jk + alt scorpion stretch + :30 pigeon stretch/side 

Strength: (15:00) 

Every 3:00 x5 (complete both exercises in 3:00 interval then rest until the start of the next interval) - 

1st: :60 DB suitcase walking lunge, steady pace (2 @ 50/35 or 40/20 or 20/10) 

2nd: :30 plank w/ DB pull-through (50/35 or 40/20 or 20/10)  https://youtu.be/WFW5RC-6uws

WOD: 

15:00 AMRAP for max calories - 

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

400 m row or ski 

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

400 m row or ski 

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

Max row or ski meters in remaining time 

Accessory: 

3x8/side DB woodchoppers https://youtu.be/bxSY805t8CQ

Friday, January 27 

Warm-up: 3 rounds - `12 pass throughs + 10 banded pull-aparts + 8 muscle snatch (empty barbell) + 6 OHS (empty barbell or pvc) + :30 handstand hold or plank 

Strength: 

9:00 EMOM, building in weight if possible - 

Power or squat snatch 

3-2-2-2-1-1-1-1-1

Partner WOD: 

For total reps + time for wall walks  (you go, I go) - 

0:00-4:00 - max HSPU, or any push-up variation 

4:00-6:00 - rest 

6:00-10:00 - max burpees 

10:00-12:00 - rest 

12:00-16:00 - max bike cals 

16:00-18:00 - rest 

@ 18:00 - 30 wall walks for time 

Accessory: 

Accumulate 5 shoulder CARS/side + 20 prone arm lifts https://youtu.be/r_cvPMSMIdM

https://youtu.be/NHjza05OLNE

Saturday, January 28 

Warm-up: 10-8-6-4-2 alt pistol to bench + tempo ring rows + muscle clean + front squat (empty barbell); :30 warm up for gymnastics skill between rounds 

Strength: 

In 16:00, complete 4 rounds of the following (:90 rest between rounds) - 

1st: 12-16 alt pistol squats 

2nd: :60 work on gymnastics skill of choice 

3rd: 3-5 squat cleans, warming up to WOD weight 

WOD: 

15:00 AMRAP - 

30 sit-ups 

15 pull-ups or ring rows 

10 squat clean (135/95 or 95/65) 

30 sit-ups 

12 pull-ups or ring rows 

10 squat clean (155/105 or 125/85) 

30 sit-ups 

9 pull-ups or ring rows 

Max squat clean (165/115 or 155/105) 

Accessory: 

Accumulate 2:00 supine hamstring wall stretch https://youtu.be/771yayd8nEk

Monday, January 16 - Saturday, January 21

Monday, January 16

Warm-up: 10-8-6-4-2 clean and press (start w/ empty barbell and build to 65% jerk 1RM, or moderate weight) + ring rows + alt thoracic reach from squat 

Strength: 

Every 2:00 x6 (12:00) - 

3-5 power clean and jerk 

*Sets 1-2 65% 1RM jerk; sets 3-4 70% 1RM jerk; sets 5-6 75% 1RM jerk 

WOD: 

5 rounds for time - 

3 power clean 

3 front squat 

3 shoulder to overhead 

9 pull-ups 

*Barbell weight = 135/95 or 95/65 

Accessory: 

3x 12-14 alt gorilla row https://youtu.be/urfjFI2Ahww

Tuesday, January 17

Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 75% 1RM) + banded pvc v-ups https://youtu.be/uj86qnhZaVM + push-up to pike 

Strength: 

Every :90 x5 (15:00) -

1st: 3-5 bench press @ 75% 1RM, or moderately heavy weight 

2nd: :30 strict toes-to-bar or v-ups (weighted if possible) https://youtu.be/xX9Hzi7Onnw

WOD: 

EMOM until 100 push-ups (Rx+ 200 push-ups) - 

1st: 10/8 cal row or ski 

2nd: Max push-ups 

Accessory: 

3x12-15 DB flys, light to moderate weight https://youtu.be/xkAjS_gPerI

Wednesday, January 18 

Warm-up: 3 rounds - 6/side banded single leg RDL https://youtu.be/JJx_4M9BNg4 + 8 banded good mornings + 10 air squats + :30 elevated pigeon stretch/side 

Strength: 

In 12:00, complete 3 rounds of the following (:90 rest between rounds) - 

1st: 6-8 single leg, or staggered stance, KB RDL/side (54/35 or 35/20) https://youtu.be/b9bHy3ojQWA  /  https://youtu.be/IXzdtAeM1qk

2nd: 16-20 alt goblet reverse lunge (54/35 or 35/20) 

WOD: 

For time (18:00 cap) - 

150 cal bike 

E2MOM starting @ 2:00 - 7-10 wall balls (20/14 or 14/10) 

Accessory: 

Accumulate 50-75 hollow rocks 

Thursday, January 19 

Warm-up: 3 rounds - 10 banded pull-aparts + 8 banded forward raises + 6 muscle snatch (empty barbell) + 4 OHS (empty barbell or pvc) + :30 plank

Strength: 

Every :90 x8 (12:00) - 

1-3 power or squat snatch, building to a heavy single if possible 

WOD: (20:00)

For quality reps @ steady pace (try to stay in Zone 3 or about 70% HR max) 

10-20-30-40-50

Double under or singles (double reps) 

Alt DB snatch (50/35 or 35/20)

Sit-ups

Accessory: 

3-way shoulder stretch, 1:00 per position https://youtu.be/4mL9mVK_CTk

Friday, January 20 

Warm-up: 5-4-3-2-1 back squat (empty barbell) + bootstrappers + inch worms w/ push-up + step-ups/side; :30 runners lunge between rounds 

Partner WOD: 

In teams of 2, you go, I go - 

From 0:00-15:00 - 

16 rounds 

8 back squats (135/95 or 95/65) 

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

(Athletes switch after a full round) 

From 16:00-30:00 - 

80 HSPU, or any push-up variation 

80 burpee box jump-over or burpee step-overs (24/20 in) 

(Partition reps however you’d like) 

*Score is time for Part A and time for Part B 

Accessory: 

Accumulate 30-50 barbell hip thrusts @ back squat weight 

Saturday, January 21 

Warm-up: 3 rounds - 10 good mornings (empty barbell) + 10 banded rows + 10 banded lat pull-downs + 10 plank-ups + :30 chest opening stretch 

Strength: 

15:00 EMOM - 

1st: 3-5 deadlift, warming up to WOD weight 

2nd: 8-10 alt Renegade rows (2 @ 50/35 or 35/20) 

3rd: Rest 

WOD: 

15:00 AMRAP - 

3 bar muscle-up, pull-up, or ring rows 

5 deadlift (315/205 or 225/155 or 155/105) 

7 DB bench press (2 @ 50/35 or 40/20) 

Accessory: 

5-10 mins HS work 

Monday, January 8 - Saturday, January 14

Monday, January 9

Warm-up:  5-4-3-2-1 runner lunge w/ thoracic rotation/side + muscle snatch + OHS or front squat (empty barbell); :30 easy jump rope between rounds 

Strength: (16:00) 

Every 2:00 x8, build to a heavy set of 2 if possible (or stay moderate for 5-7 reps) - 

OHS or front squat or dual DB front rack squat 

6-6-4-4-2-2-2-2

WOD: (16:00) 

4 rounds for time - 

30 double under or 60 singles 

15 power snatch (75/55 or 55/35) or dual DB snatch (2 @ moderate weight) 

30 double under or 60 singles 

:60 rest between rounds 

Accessory: 

Accumulate 2:00 flutter kicks, weighted if possible https://youtu.be/go0gwGDO0gI

Tuesday, January 10

Warm-up: 3 rounds - 10 banded good mornings + 5 kip swings or :20 hollow hold + 10 alt step-ups + :30 elevated pigeon stretch/side + :30 glute bridge hold 

Strength: 

9:00 EMOM - 

1st: 3-5 barbell deadlift or KB sumo deadlift, getting warm for WOD 

2nd: Max unbroken BMU, pull-ups, or ring rows 

3rd: Rest 

WOD: (20:00) 

5:00 AMRAP - 8 deadlift (135/95 or 95/65) + 8 box jump-over or step-over (24/20) 

-2:00 rest-

4:00 AMRAP - 6 deadlift (185/125 or 125/85) + 6 box jump-over or step-over (24/20) 

-2:00 rest 

3:00 AMRAP - 4 deadlift (225/155 or 175/125) + 4 box jump-over or step-over (24/20) 

-2:00 rest-

2:00 AMRAP - 2 deadlift (275/185 or 225/155) + 2 box jump-over or step-over (24/20) 

*Sub barbell deadlift to 12-10-8-6 KB sumo deadlift, moderate to heavy 

Accessory: 

Accumulate 1:00/side standing banded hamstring stretch https://youtu.be/hb0RpgIxD8k

Wednesday, January 11

Warm-up: 10-8-6-4-2 banded Pallof press/side + push-up to pike + alt scorpion stretch + DB incline bench (start light and build to Strength) + air squats 

Strength: 

In 14:00, complete 4 rounds of the following (:90 rest between rounds) - 

1st: 10-12 prone incline DB alt forward raises https://youtu.be/Pk-ZAld8cUY

2nd: 8-10 incline DB bench press, challenging weight

WOD: 

For time - 

Buy-in: 75 wall balls (20/14 or 14/10) 

42-30-18 

HSPU, or any push-up variation 

21-15-9

Bike cals 

*After wall balls, athlete completes 42 HSPU, then 21 bike cals, etc….

Accessory: 

Accumulate 1:00/side banded tricep kickback https://youtu.be/vzi_BxHuKqA

Thursday, January 12

Warm-up: 3 rounds - 8 clean pulls + 8 muscle clean (empty barbell) https://youtu.be/yIija-24M7g + :30 wrist rockers + 8 alt reverse Samson 

Strength: 

In 16:00, complete the following sequence (:90 rest between sets) - 

Power clean (start light and build or stay moderate for 6-8 reps 

5-4-3-2-1-1-1-1

WOD: 

On a 15:00 running clock - 

40/30 cal row or ski 

21 hang power clean (135/95 or 95/65) 

40/30 cal row or ski 

15 hang power clean (135/95 or 95/65) 

40/30 cal row or ski 

9 hang power clean (135/95 or 95/65) 

Max toes-to-bar, knees-to-elbow, or v-ups in remaining time

*Score is total TTB, KTE, or v-ups 

Accessory: 

Tabata supine heel taps https://youtu.be/2CvMvcfhiTo

Friday, January 13 

Warm-up:  3 rounds - 8 strict press + :30 prone shoulder stretch/side + 10 alt toe touch from plank + :30 plank-up + 10 banded forward raises 

Strength: 

Every :90 x10 (15:00) - 

2-4 push jerk or split jerk (start light and slowly build in weight if possible) 

WOD: 

For time - 

100 sit-ups 

50 strict press (105/75 or 75/55 or 55/35) 

E2MOM - 6-8 burpees 

Accessory: 

Accumulate 30-50 barbell bicep curls (45/35) or DB curls (moderate weight) 

Saturday, January 14

Warm-up:  2 rounds - 10 pass throughs + :60 easy bike + 8 back squats (empty barbell) + :60 warm up for gymnastics skill 

Strength: 

Every :90 x5 (15:00) -

1st: :45-:60 work on gymnastics skill of choice or challenging plank 

2nd: 3-5 back squat, warming up to WOD weight 

WOD: (20:00) 

For quality reps - 

Back squat (@ bodyweight, ¾ bw, or ½ bw) or DB squat (2 @ moderate weight) 

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

*5-10  pull-ups or ring rows after each round 

Accessory: 

Accumulate 3:00 reverse Chinese plank, weighted if possible https://youtu.be/aAZmwHeM7Ww

Monday, January 2 - Saturday, January 7

Monday, January 2

Warm-up: 5-4-3-2-1 squat or power clean (start w/ empty barbell and build to WOD weight) + Cossack squat/side (no weight); 10 m DB death march between rounds https://youtu.be/NMIx-S_8VEY

WOD: (30:00) 

For time - 

5,000 meter row or ski (scale to 3,000) 

*Every 2:00, 3-5 squat clean or power clean (135/95 or 95/65) 

Accessory: 

Accumulate 1:00/side standing banded hamstring stretch https://youtu.be/hb0RpgIxD8k

Tuesday, January 3

Warm-up: 3 rounds - :30 90/90 hip switch https://youtu.be/m51AZSXMvEA + 10 reverse Samsons + :20-:30 top of ring row hold + 10 banded good mornings

Strength: 

In 15:00, superset the following x3 (:90 rest between rounds) -

1. 6/side Bulgarian split squat, Farmer hold (2 @ moderate weight) https://youtu.be/Fmjj7wFJWRE

2. 6/side Bulgarian split squat, no weight

3. 8 DB RDL (2 @ challenging weight) 

WOD: (16:00) 

3:00 AMRAP x4 (3:00 work/1:00 rest) 

3 muscle-up, or 6 pull-ups or ring rows 

6-9 bike cals

12 wall balls (20/14 or 14/10) 

*Pick up where you left off each round; score is total rounds 

Accessory: 

Accumulate 1:00 side plank w/ banded row/side

Wednesday, January 4

Warm-up: 3 rounds - 10 banded forward raises + 8 strict press (empty barbell) + 10 banded rows + 8 pass throughs + :30 hands on box stretch 

Strength: 

Every :90 x10 (15:00) - 

2-4 push or split jerk from rack (start light and build to a heavy set of 2 if possible)

WOD: 

3 rounds for time - 

75-100 double under or 100-200 singles 

20 shoulder to overhead (95/65 or 65/35) 

Accessory: 

Accumulate 30 prone pvc behind-the-neck press https://youtu.be/9QkP5s1s6Aw

Thursday, January 5

Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and slowly build to Strength) + alt toe touch from plank + alt reverse lunge; :30 banded side steps between rounds 

Strength: 

In 16:00, complete the following, building to a tough single if possible (:60 rest between sets) - 

9-7-5-3-1-1-1-1

Back squat (start @ 50% 1RM) 

WOD: 

12:00 AMRAP - 

15 DB deadlifts 

12 DB suitcase lunge or goblet squat 

9 DB hang power clean 

*Suggested DB weight = 2 @ 50/35 or 40/20 

Accessory: 

Accumulate 1:00 90/90 hip stretch https://youtu.be/t4Zz6-aG8Iw

Friday, January 6

Warm-up: 3 rounds - 8 bench press (empty barbell) + 10 banded pull-aparts + 8 v-ups + :30 plank with banded row/side https://youtu.be/EOwm77_WD_s

Strength: 

In 14:00, complete 3 sets of the following (:90 rest between sets) - 

1. 3-5 bench press, warming up to WOD weight 

2. 6-10 strict pull-ups or challenging ring rows 

3. 8-10 reverse DB flys https://youtu.be/cU-A3AK_mrs

WOD: 

E2MOM x8 (16:00) - 

6-8 bench press (135/95 or 95/65 or 75/45) 

8-10 toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

3x 8-10 1-arm bent-over row/side, moderate weight 

Saturday, January 7

Warm-up:  3 rounds - 8 muscle snatch (empty barbell) + :30 chest opening stretch + 8 push-up to pike + :30 handstand hold or plank + 8 alt step-ups 

Strength: 

Every :90 for 8 rounds (12:00) - 

Power or squat snatch (build to heavy single if possible) 

5-4-3-2-1-1-1-1

WOD: 

For time - 

Buy-in: 10 wall walks 

Directly into-

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

HSPU, or any push-up variation 

Burpees 

Box jumps or step-ups (30/24 or 24/20 in) 

Accessory: 

3x max effort dips (ring, bar, or bench), 2:00 rest between sets 

Monday, December 26 - Saturday, December 31

Monday, December 26

Warm-up:  10-8-6-4-2 tempo ring rows + pass throughs + DB incline bench press (light weight) + quadruped thoracic rotation/side https://youtu.be/QWwiOHexU8I

Strength: 

In 14:00, superset the following for 4 rounds (:90 rest between rounds) -

1.) 8-10 DB incline bench press (2 @ challenging weight) 

2.) 15-:30 chin-over-bar hold (supinated grip) or dual DB gun hold https://youtu.be/1GzxEueuHMU 

https://youtu.be/73eiD1gDvDc

WOD: 

For time -

27-21-15-9

Pull-ups or ring rows

Bike calories 

Accessory: 

Accumulate 2:00 banded lat pull-down from hollow https://youtu.be/8teOLm4Q2jk

Tuesday, December 27 

Warm-up: 3 rounds - 10 alt scorpion stretch + 8 bootstrappers + 6 hang power clean (start light and build to WOD weight) + :30 easy jump rope 

Strength: 

In 14:00, complete 4 rounds of the following (2:00 rest between rounds) - 

Max unbroken DB hang power cleans (2 @ 50/35 or 40/20) 

WOD: 

For time - 

25 wall balls (20/14 or 14/10) 

75 double under or 150 singles 

100 air squats 

75 double under or 150 singles 

25 wall balls (20/14 or 14/10) 

Accessory:

3x 12-15 supine hamstring curls on exercise ball (:60 rest) https://youtu.be/EqJo6tPKEC8

Wednesday, December 28

Warm-up:  10:00 AMRAP @ steady pace - 6 Pendlay row (building to Strength) + 8 alt reverse Samson + 6 muscle snatch + 8 banded good mornings

Strength: 

In 18:00, complete 4 rounds of the following (:90 rest between rounds) -

1.) 8-10 Pendlay row (125/85 or 85/55) https://youtu.be/O9v7sb3JAPk

2.) 8-10 1-arm DB overhead walking lunge/side or goblet lunge (50/35 or 40/20)

3.) 16-20 KB swings (70/54 or 54/35 or 35/20) 

WOD: 

10:00 EMOM for total reps (:30 work/:30 rest) - 

Power snatch (95/65 or 65/35) or alt DB snatch (moderate weight) 

*Target reps = 80-100 

Accessory:

2-3x 8/side supine DB external rotation (choose a lighter weight and do not let your wrist break) https://youtu.be/x61Wn4PBc60

Thursday, December 29

Warm-up:  2 rounds - 10 alt single leg v-ups + :30 easy bike + 10 alt toe touch from plank + :30 flutter kicks + 10 alt groiners + :20 handstand hold or plank 

Strength: 

In 16:00, complete 4 rounds of the following (:90 rest between rounds) -

1.) Max effort strict HSPU, or any push-up variation https://youtu.be/hvoQiF0kBI8

2.) 6-8 deadlift, warming up to WOD weight 

WOD: 

4 rounds for quality reps (increase weight each round if possible) - 

15-20 toes-to-bar, knees-to-elbow, or v-ups

15-20 deadlift 

Round 1 = 185/125 or 135/95 or 95/65

Round 2 = 225/155 or 185/125 or 135/95 

Round 3 = 275/185 or 225/155 or 185/125 

Round 4= 315/205 or 275/185 or 225/155

Accessory:

Accumulate 1:00 wall assisted figure-4 stretch/side https://youtu.be/Wrc8bvRpKUA

Accumulate 1:00 prone pec stretch/side https://youtu.be/TWjc1WDx0iI

Friday, December 30

Warm-up: 10-8-6-4-2 bench press (empty barbell) + alt thoracic rotation from squat + KB hip opening stretch/side; :20 chest opening stretch between rounds 

Strength: 

Every :90 x10 (15:00) - 

3-5 bench press (start light and build to a heavy set of 3 if possible) 

Partner WOD: (20:00) 

30 rounds for time (you go, I go) - 

5 thrusters (95/65 or 65/35) 

5 front squats (95/65 or 65/35) 

5 burpees over barbell 

*Partners switch after 1 full round 

Accessory:

2-3x 10-12/side single leg prone banded hamstring curls https://youtu.be/0spHTVOeZ-4

Saturday, December 31 

Warm-up: 5-4-3-2-1 muscle clean + box step-up/side + hamstring walkout https://youtu.be/DppRPn3BOB4 ; :30 gymnastics warm-up of choice between sets 

Strength: 

Every :90 x5 (15:00) - 

1.) :45 work on gymnastics skill of choice 

2.) 3-5 hang power cleans, getting warm for WOD

WOD: 

20:00 AMRAP - 

2,000 m row or ski 

30 hang power cleans (135/95 or 95/65) 

30 box jump over or step-overs 

Max bar muscle-up, pull-ups, or ring rows 

Accessory:

Accumulate 75-100 sit-ups, weighted if possible