Monday, January 29 - Saturday, February 3

Monday, January 29 

Warm-up: 2 rounds - 2:00 easy row, bike, or ski + 1:00 plank + 20 alt banded X walk https://youtu.be/RyJonI6zQaE?si=ssx6sK7g9lR2xy1J + 10 alt quad stretch 

WOD: (30:00) 

Every 10:00 x3, working @ 80-85% RPE -

500 meter ski 

50/40 cal bike 

500 meter row 

*Change order as needed to share cardio equipment; scale volume to assure at least 1:00 rest per round

Accessory: 

Accumulate 20-30/side woodchoppers w/ wall ball (20/14 or 14/10) 

https://youtu.be/XeNqzecQ9hI?si=8CIb47KDVHuC6osb

Tuesday, January 30

Warm-up: 3 rounds - 5 front squat (empty barbell) + 5 inch worm w/ push-up + 5 thoracic reach from runners lunge/side + :30 easy jump rope 

Strength: 

In 12:00, complete the following every :90 x8 (start light and build moderate) -

1 Enderton front squat complex 

(FS w/ :03 pause @ bottom + FS w/ double bounce + FS)  

https://youtube.com/shorts/aoFsYe8Q1G4?si=-CoM0SVvIS1AEchu

WOD: 

16:00 AMRAP - 

10 air squats 

10 lunges 

15 push-ups 

20 sit-ups 

20 double unders or 40 singles 

Accessory: 

Accumulate 2:00/side Copenhagen plank https://youtu.be/tKb76R21AfM?si=1XE8ryXOJbrlQioF

Wednesday, January 31

Warm-up: 5-4-3-2-1 DB bench press (start light and slowly build to Strength weight) + muscle clean + thread the needle w/ thoracic rotation/side + :30 seated leg lifts https://youtu.be/IcTApCXeUxA?si=y9ZcMJXFIvGQGn61

Strength: 

In 16:00 complete 4 rounds (:60 rest between rounds) -

1. 8-10 DB bench press (2 @ 70/50 or 50/35 or 35/20) 

2. 12-15 banded kneeling hip thrust https://youtu.be/_m7fo4l6C80?si=tmLStAArj5ik2JV8

3. 3-5 power clean, building to WOD weight

WOD: (11:00) 

For total reps (ttb + burpees) - 

From 0:00-4:00 - 

15 power clean (135/95 or 95/65 or 75/45) + max toes-to-bar (or ttb variation) 

-1:00 rest-

From 5:00-8:00 - 

12 power clean (165/115 or 115/85 or 85/55) + max lateral burpees over barbell 

-1:00 rest-

From 9:00-11:00 - 

9 power clean (185/135 or 155/105 or 95/65) + max toes-to-bar (or ttb variation) 

Accessory: 

Accumulate 50-75 banded tricep pulls 

Thursday, February 1

Warm-up: 3 rounds - 12 pvc pass through + 10 alt shoulder tap from HS or plank + 8 alt reaches from low squat + 6 strict press (start w/ empty barbell) + 4 broad jump 

https://youtu.be/uhz-ia-2UcM?si=219zyV1-5-Ha7T2O

Strength: 

16:00 EMOM  -

1. 20 foot handstand walk or :30 handstand walk progression

2. 12-15 face pulls on rings or trx

   https://youtube.com/shorts/s-lbVHmOnpk?si=U3ufbc0A4bfFi_Ul

3. 3-5 jerk (push or split), building to WOD weight 

4. Rest 

WOD: 

15 rounds for time -

5 wall balls (20/14 or 14/10) 

3 box jump over or step-over (24/20 in) 

1 jerk, push or split, from rack (175/125 or 155/105 or 95/65) 

Accessory: 

Accumulate 40-60 Russian twists from GHD or mat

https://youtu.be/3Xp-KnQt218?si=mdcBMZfE22uLyOB5

Friday, February 2

Warm-up: 10-8-6-4-2 back rack lunge (start w/ empty barbell & build to WOD weight) + banded good morning + banded lat pull down (3x3x3 tempo) + banded pull-apart 

Strength: 

In 12:00, superset the following x3 (:90 rest between rounds) - 

1. 10-15 GHD hip extensions 

2. 6-8/side KB bird dog row @ moderate weight

   https://youtu.be/J0gf07wx2ZU?si=HSHN42uICBSH4q2n

3. 8-10 ring dips or dips from handles or bench 

WOD: 

8:00 AMRAP -

2 rounds -

20 back rack lunge (take barbell from ground) @ 115/85 or 95/65 or 45/35

400 meter row or ski 

Max bar muscle-up, jumping BMU, pull-up, or ring rows in remaining time 

Accessory: 

Accumulate 50-60 banded hamstring curls or 30 cable curls 

Saturday, February 3 

Warm-up: 3 rounds - 6/side Cossack squat + :30 ring support hold (or hold on handles or boxes) + 6 good morning w/ empty barbell + :30 top of ring row hold + 6 deadlift (build to 50% 1RM, or light weight) 

WOD: 

For quality reps @ steady pace - 

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

1. Deadlift (start @ 50% 1RM and build to heavy single if possible) 

2. Ring row, horizontal if able (feet elevated if possible) https://youtube.com/shorts/Aw9IRuNYfRs?si=sGMhOXmBxgVEfBAP

3. Leg raises from ring support hold (scale to tuck-ups from box support hold) https://youtube.com/shorts/NYywpq6VLYg?feature=shared https://youtu.be/vkQEOOlVjSU?si=Qxv8OLvO_AFHcY7i

Accessory: 

In 4:00 - tabata single leg v-ups (:20 work/:10 rest x8) 

Monday, January 22 - Saturday, January 27

Monday, January 22 

Warm-up: 3 rounds - 12 alt single leg v-up + 9 KB hip opener stretch/side + 6 inch worm w/ push-up + :30 easy row or ski + :30 easy bike 

WOD: 

Every 9:00 x4 (36:00) -

20 sit-ups (weighted, banded, or GHD if desired)

200 meter row or ski (scale to 150)

20 air squats (scale to 15)

15/12 cal bike (scale to 12/9)

20 v-ups (weighted if desired)

200 meter row or ski (scale to 150)

20 push-ups (scale to 10)

*The purpose of this work out is to stay in zone 2 of training; scale reps as needed to assure at least 1:00 rest/round

Accessory: 

Superset x3 - 15-20 banded bicep curl + 15-20 banded tricep pulls (:60 rest between sets)

Tuesday, January 23

Warm-up:  5-4-3-2-1 scorpion stretch/side + strict press (empty barbell) + deadlift (start light and build to 65% 1RM) + Cossack squat/side + :30 easy jump rope 

Strength: 

In 14:00, superset the following x4 (:90 rest between sets) -

1. 12-10-8-6 deadlift (set 1- 65%, set 2 - 70%, set 3 - 75%, set 4 - 80% 1RM) 

2. 3 push jerk from rack (start light and build to WOD weight) 

WOD: 

10 rounds for time -

15 double under or 30 singles 

3 push jerk (from rack) @ 155/105 or 115/85 or 85/55

Accessory: 

3x8/side open book stretch, banded if possible (:60 rest)

https://youtu.be/0Dnobp9nLYw?si=wHV-C_RZ2PAX27PY

Wednesday, January 24

Warm-up: 3 rounds - 5 back squat (start w/ empty barbell and build) + 10 banded good morning + 5/side thoracic reach from runners lunge + 10 alt box step-up + 5 tempo ring row (3x3x3) 

Strength: 

E2MOM x8 (16:00) - 

10-10-7-7-4-4-1-1

Back squat or box squat

*Start light and build to heavy single or stay moderate for 8x5-7

WOD: 

12:00 AMRAP - 

6 DB hang power clean (2 @ 50/35 or 40/25 or 20/10) 

5 box jumps or step-ups (27/24 in) 

3 bar muscle-up, chest-to-bar pull-up, or other pull variation 

Accessory: 

Accumulate 30-50 supine hamstring curls on exercise ball https://youtube.com/shorts/xB1lGVzRwWk?si=8WJNpXDxBrpyGk0z

Thursday, January 25

Warm-up: 3 rounds - 3 snatch pull + 3 snatch high pull + 3 muscle snatch + 3 overhead squat (empty barbell or pvc) + 8 alt pistol squat to bench + :30 on cardio machine of choice 

Strength: 

Every :90 x6 (9:00) -

1 power snatch + 2 hang power snatch + 3 overhead squat (high focus on mechanics, weight should be light) 

WOD: 

For total reps (12:00) -

3:00 wall walks (scale to pike or tuck up on rower, see video links below) 

3:00 bike calories 

3:00 alt pistol squat, or pistol squat variation 

3:00 row or ski calories 

*There is no built in rest for this work out, take a quick breather when needed 

https://youtu.be/8p9TK--nihE?si=lUVs7EgILrUTl55v

https://youtu.be/Pn1bIa9JS3g?si=Xy9eaHd5RIA2Z2_-

Accessory: 

Accumulate 1:00/side banded hip flexor/lat stretch 

https://youtu.be/blxidE5iv2I?si=7WJqUnxjN62xRbiE

Friday, January 26

Warm-up:  2 rounds - 8 bench press (empty barbell) + 10 supine toes-to-rig + 12 banded lat pull-down + 14 banded bent-over row + 12 banded pull-aparts 

Strength: 

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

1. 3-5 bench press (build to WOD weight) 

2. 8-10 banded KB chainsaw row/side @ moderate weight 

   https://youtu.be/QMDnHaY_zH4?si=by8uqo-3Us1IlI_6

WOD: 

E2MOM x9 (18:00) -

0:00-6:00 - 9 bench press (135/95 or 95/65 or 75/45) + 5 toes-to-bar 

6:00-12:00 - 7 bench press (155/105 or 125/85 or 85/55) + 7 toes-to-bar 

12:00-18:00 - 5 bench press (175/125 or 155/105 or 95/65) + 9 toes-to-bar 

*Athlete completes 9 BP + 5 TTB @ 0:00, then rests until 2:00.  Continue this pattern, making note of rep and weight changes after every 3 rounds; scale toes-to-bar to knees-to-elbow or incline bench leg raises https://youtu.be/V6pGX69u13w?si=Wn9UIsV42zCEC7ff

Accessory: 

3x8-10 banded external rotation https://youtu.be/2mW5ggMh_Bo?si=78wcDg1UeLix27-_

Saturday, January 27 

Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + front squat (empty barbell) + reverse Samson/side + push-up to pike 

Strength: (10:00) 

E2MOM x5 (start light and build to a moderate complex) -

1 power clean + 1 hang power clean + 1 cluster 

*Reps should be touch and go

WOD: 

For time - 

50 KB swings (54/35 or 35/20) 

40 handstand push-up or any push-up variation 

30 front squat (95/65 or 65/45 or 45/35) 

20 bar-facing burpees or up downs 

10 thrusters (95/65 or 65/45 or 45/35) 

Accessory: 

Accumulate 1:00/side banded lat stretch + 1:00/side seated hamstring stretch 

Monday, January 15 - Saturday, January 20

Monday, January 15

Warm-up:  2 rounds - 8 ring rows (supinated grip) + 8 muscle clean and press (start w/ empty barbell) + :30 wrist rockers + 10 pvc pass throughs + 10 alt scorpion stretch  https://youtu.be/M52o9ys7jU4?si=gTM10IrTHIA1obYn

Strength: 

Every :90 x4 (12:00) -

1. 3-5 clean and jerk (start light and build to 75% jerk 1RM)

2. Supinated grip pull-ups (1 set of max unbroken reps)

   https://youtu.be/QGSYnup3-u4?si=IBMGHjqelutTGfk4

WOD: (16:00) 

5:00 EMOM -

10/8 cal row + 1 clean and jerk @ 75% jerk 1RM, or moderate weight

-2:00 rest-

4:00 EMOM -

10/8 cal row + 1 clean and jerk @ 80% jerk 1RM, or moderately heavy weight 

-2:00 rest-

3:00 EMOM -

10/8 cal row + 1 clean and jerk @ 85% jerk 1RM, or heavy weight 

Accessory: 

3x 8-10/side - single arm parallette row from plank

https://youtu.be/WnaQOjOsxNI?si=LpufbDFCrbct6Qcr

Tuesday, January 16

Warm-up: 2:00 easy bike (once), then 5-4-3-2-1 Cossack squat/side + reverse Samson/side + goblet squat (start light and build) + banded RDL/side 

Strength: 

In 12:00, superset the following x3 (:90 rest between rounds) -

1. 6-8 single leg KB RDL/side @ moderate weight 

2. 6-8 KB Turkish sit-up/side https://youtu.be/dv_nNf43Qck?si=ga4Klbr7eBmeK2xs

WOD: 

Every 4:00 x4 (16:00) -

:30 wall sit 

10/8 bike cals 

10 goblet squat (70/54 or 54/35 or 35/20) 

Accessory: 

3x 10-15 lateral v-ups/side https://youtu.be/ZNRFEabGerw?feature=shared

Wednesday, January 17

Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 50% 1RM) + banded snow angels + banded pull-aparts + alt single leg v-up

Strength: 

Every :90 x8 (12:00) -

Bench press 

Set 1 - 5 @ 50% 1RM

Set 2 - 5 @ 55% 1RM

Set 3 - 5 @ 60% 1RM

Set 4 - 5 @ 65% 1RM

Set 5 - 5 @ 70% 1RM

Set 6 - 5 @ 75% 1RM

Set 7 - 5 @ 80% 1RM

Set 8 - Max reps @ 85% 1RM 

WOD: 

For time, including rest (1:1 work/rest ratio per set) - 

21-15-9-15-21

Toes-to-bar, knees-to-elbow, or trx knee tucks from plank 

https://youtube.com/shorts/s9VHMkl5ydM?si=5exyfrDLB2-FAqBE

Accessory: 

3x 6-8 banded face pull w/ external rotation

https://youtube.com/shorts/m8s7cblgdDQ?si=AKAOifzEPKVqJtKM

Thursday, January 18 

Warm-up:  3 rounds - 10 alt groiners + 8 DB deadlift w/ banded hip (start light and build) + 6 push-up to pike + 4 wall ball cleans + :30 easy jump rope 

Strength: 

In 15:00, complete 4 rounds (:90 rest between rounds) -

1. 10-15 DB deadlift w/ banded hip (2 @ 75/50 or 50/35 or 40/20) https://youtu.be/7hL27qgd6Dg?si=BV_q253RNuM4W3st

2. 10-15 DB push-ups https://youtu.be/VrSGEXrwZAc?si=SHXhqulYCap8J-Mh

WOD: 

12:00 EMOM for total jump rope reps -

1. 18 wall balls (scale to 12-15) 

2. Max jump rope reps (double or singles) 

3. Rest

Accessory: 

3x 8-10 seated DB bicep curl (2 @ moderate weight); :60 rest between sets  https://youtu.be/4hKyhFBeclI?si=yzmVK_W897ADfpev

Friday, January 19

Warm-up: 2 rounds - 12 banded rows + 10 alt lunges + 8 alt thoracic reach from low squat + 6 inch worms + 4 burpee broad jump + :30 easy row or ski

Strength: 

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

1. 20 sit-ups 

2. 15 alt KB gorilla row (2 @ 54/35 or 35/25)

   https://youtu.be/DhxkHHRez7w?si=3foV5SeohfzlvxtJ

3. 10/side banded row from side plank, :02 concentric tempo 

WOD: 

12:00 AMRAP for total burpees - 

3 rounds 

500 meter row or ski 

30 lunges 

Max burpees or up downs to target (target should be 6 inches above standing reach)

(Start burpees once you finish the 3 rounds)

Accessory: 

Accumulate 30-50/side single foot elevated glute bridge

https://youtu.be/I7Zwyzr8COk?si=U4FTbirtO1dXx3dH

Saturday, January 20 

Warm-up: 3 rounds - 12 banded lat pull-down from hollow + 12 alt box step-up + 6 muscle snatch + 6 OHS (empty barbell or pvc) + 6 alt shoulder taps from handstand OR :20 handstand hold, pike hold, or challenging plank 

WOD: 

30:00 EMOM - 

1. 4 BMU (or pull variation) + 8 box jump over or step-over (24/20 in) 

2. 10 power snatch (95/65 or 75/45 or 55/35) 

3. Rest 

4. 20 ft handstand walk or :30-:45 HSW progression or challenging plank

5. 10 overhead squat (95/65 or 75/45 or 55/35) 

6. Rest 

Accessory: 

Accumulate 75-150 hollow rocks 

Monday, January 8 - Saturday, January 13

Monday, January 8

Warm-up: 3 rounds - 8 alt pistol squat to bench + :30 easy jump rope + 8 ring row (:01 pause @ top) + :30 alt quad stretch/side + 8 alt Cossack squat (no weight) + :30 banded pull-aparts

Strength: 

In 15:00, superset the following x4 (:90 rest between rounds) -

1. 12 alt pistol squat or pistol squat variation 

2. 10 alt goblet Cossack squat @ light weight https://youtu.be/wrYqfSLWqdE?si=Jwu10rv8Q6A_0V_v

WOD: 

10:00 AMRAP -

2 pull-ups or ring rows 

5 double under or 10 singles 

4 pull-ups or ring rows 

10 double under or 20 singles 

6 pull-ups or ring rows 

15 double under or 30 singles 

8 pull-ups or ring rows 

20 double under or 40 singles 

*Continue adding 2 pull reps and 5 double under or 10 single under reps each round 

Accessory: 

Accumulate 75-100 glute bridges, weighted w/ DB if possible (moderate weight)  https://youtu.be/cruqsnAyU6A?si=MxUSrCiAkS3vfWEl

Tuesday, January 9

Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell or pvc) + single leg v-up/side + :30 easy row or ski 

Strength: 

In 15:00, complete 4 rounds of the following (:90 rest between rounds) -

1. 3 power snatch (start light and build to WOD weight)

2. :30-:45 v-up or tuck-up, weighted if possible 

3. :30-:45 plank-up to mountain climber https://youtu.be/NqFfxntZ25Q?si=jJSFN-p83HP8VYH_

WOD: 

For time (10:00 cap) -

50 power snatch (115/85 or 95/65 or 65/45) 

E2MOM starting @ 0:00 - 200 meter row or ski 

Accessory: 

3x8-10 banded snow angels https://youtu.be/4HMNr88xZ6Y?si=-EgQJ810OvsdQNDY

Wednesday, January 10

Warm-up: 3 rounds - 12 alt reach from low squat + 10 pvc pass through + 8 banded Pallof press/side + 6 back squat (start w/ empty barbell) + :20 HS hold or plank 

WOD: 

In 30:00, complete the following for quality reps @ steady pace -

10-10-7-7-4-4-1-1

Back squat (start light and build to a heavy single or stay moderate for 5-7 reps) 

21-18-16-14-12-10-8-6

Sit-ups 

*20 foot handstand walk, or :20-:40 HS walk progression or challenging plank, after each round

Accessory: 

Accumulate 30 prone T raises (:01 pause @ top) 

Thursday, January 11

Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + strict press (empty barbell) + runners lunge w/ thoracic rotation/side + :30 easy bike 

Strength: 

Every :90 x8 (12:00) -

3-position power clean + 2 push jerk (155/105 or 125/85 or 85/55) 

*3 position clean 1.) from ground 2.) from above the knee 3.) from hips

WOD: (18:00) 

6 rounds for total hang power cleans (2:00 work / 1:00 rest) -

10/7 cal bike 

10 box jump or step-up (24/20 in) 

Max hang power clean (115/75 or 85/55) 

Accessory: 

3x12-15 banded tricep pulls 

Friday, January 12 

Warm-up: 2 rounds - 8 dips from bench + 10 banded pvc lat pull-down + 8 bootstrappers + 10 alt single leg v-ups + 8 DB bench press (2 @ moderate weight) 

Strength: 

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

1. 1 max unbroken set - kipping toes-to-bar or knees-to-elbow OR 10-15 incline bench leg raises https://youtu.be/L_RsyHdDsBQ?si=U1amZsRN5ATFcBBT /  https://youtu.be/V6pGX69u13w?si=YqGMi5GLyCnk9gy-

2. 6-10 dips from rings, dip handles, or bench (consider feet assisted or banded dips) https://youtu.be/9-pqYcvtXRo?si=s_PTXsPbiwoDugmA

Partner WOD: 

For time -

150 DB bench press (2 @ 50/35 or 40/20 or 20/10) 

*Wall sit - while P1 completes bench press reps, P2 holds a wall sit.  Once P1 needs to rest, partners switch; reps should be split evenly 

**Rx+ weight option = 2 @ 70/50 

Accessory: 

Accumulate 2:00 dual KB front rack hold (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/2W87XHdiZJg?si=2tgjWBwrYnJ3HP0M

Saturday, January 13

Warm-up: 3 rounds - 10 banded good morning + 8 push-up to pike + :30 gymnastics warm-up + 8 alt reverse Samson + 10 banded forward raises 

Strength: 

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

1. :60 work on gymnastics skill of choice 

2. 3-5 deadlift, warming up to WOD weight 

WOD: 

Every 5:00 x4 (20:00) -

18 bike calories 

15 deadlift (225/155 or 155/105 or 105/75) 

12 HSPU, or any push-up variation 

Accessory: 

Accumulate 50-75 banded hamstring curls https://youtube.com/shorts/zBwbXWOaVuI?si=ZGxW0djynwENExIr

Monday, December 1 - Saturday, December 6

Monday, January 1

Happy New Year!

Open Gym training option -

Warm-up:  3 rounds - :30 easy row or ski + 12 banded rows + 10 bootstrappers + 8 alt scorpion stretch + 6 plank-ups + 4 kip swings or :20 hollow hold

WOD: 

In teams of 2 (you go, I go) for time -

5,000 meter row or ski 

Every 4:00, get 30 squats + 20 push-ups + 10 pull-ups 

Tuesday, January 2

Warm-up: 3 rounds - 10 banded pull-aparts + 10 banded good morning + 10 pvc pass through + 5 bench press (build to 50% 1RM) + :30 alt quad stretch 

Strength: 

In 15:00, build to a challenging set of 10 (2:00 rest between sets) - 

5x10 bench press (start @ 50% 1RM) 

WOD: 

3 rounds for time (:60 rest between rounds) -

25 American KB swings (54/35 or 35/20 or 20/10) 

25 bike cals (scale to 15) 

Accessory: 

3x10 plate row from Sorenson hold, :01 pause at top (:60 rest)  https://youtube.com/shorts/vjQUTc_x-3I?si=6b8m8sK5bvlYgkg-

Wednesday, January 3

Warm-up: 5-4-3-2-1 Curtis P complex + reverse Samson/side + Cossack squat/side + :30 supine toes-to-rig + :30 banded forward raise 

Strength: (12:00) 

Every :90 x8 (start light and build to challenging single) -

1 Curtis P complex https://youtu.be/FVMFhQE7Mow?feature=shared

WOD: 

E2MOM x10 (20:00) -

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

3 hang power clean (135/95 or 95/65 or 65/45) 

2 front squat (135/95 or 95/65 or 65/45) 

1 jerk (135/95 or 95/65 or 65/45) 

Accessory: 

Tabata Russian twists w/ wall ball (20/14 or 14/10) 

Thursday, January 4

Warm-up: 3 rounds - 10 banded snow angels + 8 banded face pull w/ external rotation + 6 alt goblet curtsy lunge (start light and build) + :30 easy jump rope https://youtube.com/shorts/m8s7cblgdDQ?si=rNooKfqlb-z6g3bG

Strength: 

In 14:00, superset the following x3 (:90 reset between rounds) -

1. 10-12 alt KB gorilla row (2 @ 54/35 or 35/20 or 20/10) 

2. 10-12 alt goblet curtsy lunge (54/35 or 35/20 or 20/10)

   https://youtu.be/H2Zzn5YJvOk?si=21PF67tWsJec8R8z

3. 10-12/side banded row from side plank position 

WOD: (13:00) 

For total wall ball reps -

3:00 AMRAP -

100 double under or 200 singles

Max wall balls (20/14 or 14/10) 

-2:00 rest-

3:00 AMRAP -

75 double under or 150 singles 

Max wall balls (20/14 or 14/10 

-2:00 rest-

3:00 AMRAP -

50 double under or 100 singles 

Max wall balls (20/14 or 14/10) 

Accessory: 

3x 8-10 DB chest-supported reverse fly (2 @ moderate weight) 

https://youtu.be/G4KcUxqcXO8?si=BISo4VeEyeGxfVC4

Friday, January 5

Warm-up: 5-4-3-2-1 push-up to pike + thoracic reach/side from runners lunge + deadlift (start w/ empty barbell and slowly build) + :20 handstand hold or plank

Strength: 

12:00 EMOM -

1. 3-5 deadlift, building slightly heavier than WOD weight 

2. Max distance handstand walk or :30 handstand walk progressions 

3. Rest 

WOD: (Diane prep)

Every 6:00 x3 (18:00) -

30 sit-ups 

20 handstand push-up or any push-up variation 

10 deadlift (225/155 or 155/105 or 105/75) 

Accessory: 

3x10-15 bicep curls @ 45/35 (:60 rest)

Saturday, January 6

Warm-up: 3 rounds - 5 burpee broad jump + 5 back squat (start w/ empty barbell and build to WOD weight) + 10 alt box step-up + 10 tempo ring row + 8 alt DB snatch (start light and build to WOD weight) 

WOD: 

30:00 EMOM - 

1. 5 burpees + 10 box jump over or step-over (24/20 in) 

2. 12 alt DB snatch (50/35 or 40/25 or 30/15)

3. Rest 

4. 10 back squat (135/95 or 95/65 or 65/45) 

5. Max bar muscle-up or pull-up reps 

6. Rest 

Accessory: 

3x 8-10 ring dips or dips from handles or bench