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