Monday, 1/11 - Saturday, 1/16
Monday, January 11
Warm-up: 3 rounds - 12 banded tricep pulls (focus on shoulder depression and retraction) + 10 scap push-ups + :30 chest opening stretch + 10 pass throughs
Strength:
In 12:00, build to 65% 1RM bench press (sets of 3-5 reps)
*Get a 10 calorie ski between lifts
WOD:
“Michael Kiefer” - 20:00 EMOM:
1st: 5 Bench Press @ 65% 1RM, or moderate weight
2nd: 8 Hand-release push-ups
*Firefighter Hero WOD, dedicated to Michael Kiefer, who was killed on 9/11/2001
Accessory (optional):
Accumulate a total of 40 rotational banded punches/side
Tuesday, January 12
Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace - 10 behind the neck presses w/pvc or empty barbell + :30 crab bridge + 10 reverse Samson’s
Strength:
Every :90 for 4 rounds:
1st: 2 snatch push press (behind the neck) + 1 OHS w/:03 pause at bottom + 2 OHS
2nd: :45 v-ups
WOD:
3 rounds for time-
30 overhead lunges (95/65)
30 1-arm DB alt clean and jerk (50/35)
50 double unders
Accessory (optional):
3x10 shoulder external rotations/side w/light DB
Wednesday, January 13
Warm-up: 3 rounds - 10 scap pull-ups + 10 kip swings + 12 banded bent over rows + :30 hollow hold + :30 pigeon stretch
Strength:
Every :60 for 12:00:
1st: 8-10 pendlay rows
2nd: :30 barbell roll-outs, plank on barbell, or weighted plank
WOD:
20:00 AMRAP (complete as many rounds as possible in 20:00) -
21 KB swings (53/35)
15 bike calories
9 pull-ups
Accessory (optional):
Accumulate a total of 30 GHD hip extensions, or 30 quadruped banded hip extensions/side
Thursday, January 14
Warm-up: 2 rounds - :30 high knees + :30 butt kicks + :30 banded good mornings + :30 hand release push-ups + :30 bootstrappers + :30 squats
Strength:
E2MOM for 12:00, build to a tough complex-
1 squat clean, from ground + 1 squat clean, hang + 2 front squats
*If staying light, you can treat this more like an EMOM
WOD:
For time-
500 meter row
50 toes-to-bar
30 deadlifts (225/155)
20 bar-facing burpees
Accessory (optional):
Accumulate a 2:00 L-sit, L-hang, tuck-sit, tuck-hang
Friday, January 15
Warm-up: 2 rounds - 20 smooth single or double unders + 10 prone knees to elbow on wall ball + 20 Russian twists w/wall ball; Next, take 5-10 minutes to warm-up for your max-out choice.
Strength:
For 20:00 -
Max out Friday - there are several options you can choose to do today:
1.) Pick a barbell lift that you would like to test and go for a 1RM
2.) Work on form for a certain lift or movement
2.) Work on a gymnastics skill of choice that you are trying to master
3.) Work on mobility stretches and exercises
WOD:
10:00 E2MOM -
20 wall balls (20/14)
Max double unders
Accessory (optional):
Accumulate 50 sit-ups w/wall ball
Saturday, January 16
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 banded pull-aparts + 10 plank-ups + :60 jumping jacks
WOD:
30:00 AMRAP -
400 meter row or run
40 back squats (95/65)
40 DB alt snatch (45/30)
40 push jerks (95/65)
40 push-ups
Accessory (optional):
Accumulate a total of 20 ring dips, 30 dips off GHD, or 50 dips from box or bench