Monday, January 12 - Saturday, January 17
Monday, January 12
Warm-up: 8-6-4-2 deadlift + strict press (start light and build to 75% 1RM) + bootstrapper + banded rear delt pull/side + crossover 90/90 press https://youtu.be/NmmIFzdtxXE?si=b9RN7vhU3Q6_tTlU
Strength:
Every 6:00 x3 (18:00) -
5 strict press @ 75% 1RM or 7/10 RPE
5 deadlift @ 75% 1RM or 7/10 RPE
10 strict press @ 50% 1RM or 5/10 RPE
10 deadlift @ 50% 1RM or 5/10 RPE
WOD:
3 rounds for time -
500 meter row or ski
50 air squat
Accessory:
Superset x3 (:90 rest between supersets) -
10 DB hammer curls + :30 DB gun hold @ light to moderate weight
https://youtu.be/73eiD1gDvDc?si=9lbmNy074pRYUbuh
Tuesday, January 13
Warm-up: 2 rounds - 4 inch worm w/ push-up + 6 renegade row (light) + 8/side thread the needle w/ thoracic extension + 10 alt single leg v-up + 12 pvc pass through
Strength:
Every 2:00 x3 (12:00) -
10-12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15)
16-24 banded face pull
WOD:
Complete the following @ steady pace for quality reps -
50 sit-up
10 push-up
40 sit-up
20 push-up
30 sit-up
30 push-up
20 sit-up
40 push-up
10 sit-up
50 push-up
*Scaling option = 5-10-15-20-25 push-up respectively
Accessory:
Accumulate 30-60 GHD hip extension, :01 pause @ top (:60 rest between sets)
Wednesday, January 14
Warm-up: 15:00 AMRAP - 10 alt reverse Samson + 5 hang power clean (light) + :30 jump rope + 5/side thoracic reach from runners lunge + 10 upward to downward dog
Strength:
Every :90 x9 (15:00) -
5-5-3-3-3-1-1-1-1
Hang power clean
Sets of 5 @ 55% 1RM or 5/10 RPE
Sets of 3 @ 65% 1RM or 6/10 RPE
Sets of 1 @ 75% 1RM or 7/10 RPE
*If lifting lighter, get 3-5 reps each round
WOD:
16:00 AMRAP -
20 goblet lunge (53/35 or 40/25 or 35/15)
20 double under or 40 singles
20 calorie bike
Accessory:
Tabata Copenhagen rotations (4 rounds/side)
https://youtu.be/X4P6aeUbAN4?feature=shared
Thursday, January 15
Warm-up: 2 rounds - 10 barbell hip thrust (light) + :30/side banded lat stretch + 5/side bird dog row (light) + :30/side elevated pigeon stretch + 5/side single leg RDL (light) + :30/side banded hamstring stretch
WOD:
Complete the following @ steady pace -
Superset x3 (:90 rest between supersets) -
15/side 1-arm banded lat pull-down
12 DB lat pullover
9/side bird dog row (50/35 or 40/25 or 30/15)
————————
Superset x3 (:90 rest between supersets) -
15 barbell hip thrust (135/95 or 95/65 or 65/45)
12 barbell ab rollout
9/side single leg RDL (53/35 or 40/25 or 30/15)
Accessory:
3x15-25 banded rear delt pull (:60 rest between sets)
https://youtu.be/BuYaC8pr-TU?si=_tsMJM8hOOWTE2NG
Friday, January 16
Warm-up: 2 rounds - 10 alt shoulder tap from HS or plank + 25 m Farmers carry (light/moderate) + 10 alt box step up + 10/side 1-arm ring row + 10 kip swing + 10 DB bench press (light)
Strength:
Every 2:00 x3 (12:00) -
Max distance unbroken handstand walk or :30-:60 handstand work
100 meter (length of gym x4) KB/DB Farmers carry (2 @ challenging weight)
WOD:
Every 4:00 x5 (20:00) -
18 box jump over or step-over (30/24 or 24/20 in or lower)
12 DB bench press (2 @ 50/35 or 40/25 or 30/15)
6 bar muscle-up or 12 pull-up
*Scaling option = every 5:00 x4
Accessory:
Accumulate 30-60 prone T raises, :01 pause @ top
https://youtu.be/3GJoiYUYwr0?si=Cp9k4T2OBZvqxtkM
Saturday, January 17
Warm-up: 15:00 AMRAP - 10 Cossack squat + 5 back squat (building to 70% 1RM) + 10 supine toes-to-rig + 5/side scorpion stretch + 10/side side lying banded open book stretch
Strength:
In roughly 12:00, superset the following x3 (2:00 rest between supersets) -
5 back squat @ 70% 1RM or 6-7/10 RPE
10 back squat @ 50% 1RM or 4-5/10 RPE
WOD:
Every 6:00 x3 (18:00) -
12-9-6
Toes-to-bar, knees-to-elbow, or v-ups
Row, bike, or ski calories
*1 round = 12+9+6 of each exercise (54 total reps)
Accessory:
3x10 hamstring curls @ moderate weight