Monday, January 19 - Saturday, January 24
Monday, January 19
Warm-up: 8-6-4-2 bench press (start light and build toward 75% 1RM) + KB hip opener stretch/side + alt reverse Samson + push-up to pike + :30 easy jump rope
Strength:
Every 2:00 x6 (12:00) -
3 bench press @ 75% 1RM or 7/10 RPE
*Lighter lifting option = 5 reps every 2:00 x6 (12:00) -
WOD:
15:00 AMRAP -
6 push-up
12 alt reverse goblet lunge (50/35 o4 40/25 or 30/15)
24 double under or 48 singles
Accessory:
4x21 bicep curl series (the 7’s) @ 45/35 (:60 rest between sets)
Tuesday, January 20
Warm-up: 2 rounds - 12 pvc pass through + 10 supine toes-to-rig + 8 Pendlay row (light) + 10 upward to downward dog + :30 child’s pose (alternate left, right, center)
https://youtube.com/shorts/ALbDPZwlJ0c?si=B4vK-gBmU6vW2I25
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
10 Pendlay row (135/95 or 95/65 or 65/45)
12 DB lat kickback (2 @ 50/35 or 40/25 or 30/15)
WOD:
5 rounds for time -
400 meter row or ski
15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 30-60/side side plank banded row
https://youtu.be/K1GWnZ-RDPw?si=YW0prTYYKJqs8ugN
Wednesday, January 21
Warm-up: 10-8-6-4-2 deadlift (start light and build toward 80% 1RM) + bootstrapper + alt groiner + alt Cossack squat + alt scorpion stretch
Strength:
Every 2:00 x6 (12:00) -
3 deadlift @ 80% 1RM or 8/10 RPE
*Lighter lifting option = 5 reps every 2:00 x6 (12:00)
WOD:
Every 2:00 x10 (20:00) for total sit-ups -
5-6-7-8-9-10-11-12-13-14
Wall ball (20/14 or 14/10 or 10/6)
Max sit-up in remaining time
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, January 22
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 kip swing + 6 inch worm w/ push-up + 8 box step-up/side + 10 alt reach from low squat + 12 banded pull-apart
WOD:
24:00 EMOM for total reps (reps don’t need to be unbroken) -
Max kipping pull-up or challenging ring row
Rest
Max bike calories
Rest
Max burpee box jump over or burpee step-over (24/20 in or lower)
Rest
Accessory:
3x100 meter KB mixed grip carry (2 @ challenging weight), :60 rest between sets
*100 meters = 4x length of gym (2x/side then switch positions)
https://youtu.be/8g-7b6y2q5E?si=WncoOIYbzxHouT8k
Friday, January 23
Warm-up: 15:00 AMRAP - 6 back squat (start light and build to 60% 1RM) + 6 alt renegade row (light) + 6 DB power clean (light) + 6 DB push press (light) + 6/side thread the needle w/ thoracic extension
Strength:
Every :90 x8 (12:00) -
3 back squat
Rounds 1 and 2: 60% 1RM or 5/10 RPE
Rounds 3 and 4: 65% 1RM or 6/10 RPE
Rounds 5 and 6: 70% 1RM or 7/10 RPE
Rounds 7 and 8: 75% 1RM or 8/10 RPE
WOD:
For time -
400 meter row or ski
40 alt DB renegade row
400 meter row or ski
40 DB power clean
400 meter row or ski
40 DB push press
400 meter row or ski
*Suggested DB weight = 2 @ 50/35 or 40/25 or 30/15
Accessory:
Accumulate 30-50/side DB external rotation (rest as needed)
https://youtu.be/sq-YBIBe6z8?si=WIsOWE7q4zxyNm-p
Saturday, January 24
Warm-up: 2 rounds - :30 Strength primer + 12 banded good morning + :30 HS hold or plank + 2/side Turkish getup (light) + :30/side figure-4 stretch + 6/side lateral box step-up
Strength:
In 15:00 work on gymnastics skill or barbell lift of choice
WOD:
3 rounds @ steady pace -
18/side single arm KB swing (50/35 or 40/25 or 30/15)
12/side lateral KB front rack box step-up (53/35 or 40/25 or 30/15 @ 24/20 in)
6 Turkish getup (3/side) @ 50/35 or 40/25 or 30/15)
Max distance HS walk (1x) or :30 HS walk progression or max effort plank
Accessory:
:60/side banded hamstring stretch
:60/side banded hip flexor stretch
:60/side banded open book stretch