Monday, January 26 - Saturday, January 31
Monday, January 26
Warm-up: 8-6-4 deadlift (light) + strict press (light) + scorpion stretch/side + pvc pass through + alt hamstring scoop + thoracic reach from runners lunge/side
Strength:
In 16:00, superset x5 (:90 rest between supersets) -
10-8-6-4-2
Strict press (start light and build to challenging set of 2)
*3-5 deadlift after each round, warming up to WOD weight
WOD:
4 round for time -
400 meter row or ski
12 deadlift @ BW, ¾ BW, or ½ BW
Accessory:
Tabata seated DB hammer curls (2 @ light/moderate weight)
Tuesday, January 27
Warm-up: 2 rounds - 10 alt reverse Samson + 12 banded pull-apart + 10 alt KB gorilla row (light) + 12/side thoracic reach from runners lunge + 10 push-up to pike
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
16 alt gorilla row (2 @ 70/53 or 53/35 or 40/25)
16/side banded crossbody rear delt pull
WOD:
50 push-up
50 sit-up
100 alt reverse lunge (no weight)
50 sit-up
50 push-up
Accessory:
3x10-12 cable tricep pulls @ moderate weight
Wednesday, January 28
Warm-up: 8-6-4-2 back squat (start light and build to 65% 1RM) + bootstrapper + alt Cossack squat + alt groiner + thread the needle w/ thoracic extension/side + cat cow
Strength:
Every :90 x8 (12:00) -
3 back squat (5 reps if lifting on the lighter side)
Rounds 1 and 2: 65% 1RM or 5/10 RPE
Rounds 3 and 4: 70% 1RM or 6/10 RPE
Rounds 5 and 6: 75% 1RM or 7/10 RPE
Rounds 7 and 8: 80% 1RM or 8/10 RPE
WOD:
18:00 EMOM for total bike calories -
100 meter 1-arm Farmers carry @ 70/53 or 53/35 or 40/25)
Max bike calories
Rest
*100 meters = 4x length of gym (2x length/side)
Accessory:
3x10-12/side single leg DB hip thrust (:60 rest between sets)
https://youtu.be/KW7yo5x7-HI?si=55UcBJ8htfOfkUol
Thursday, January 29
Warm-up: 15:00 AMRAP - 5 clean pull + 5 clean high pull + 5 muscle clean (light)z + :30 easy jump rope + :30 wrist rockers + :30 alt elbow punch https://youtu.be/3CcSy1ZqQ40?si=SSRLPA2ZULuqaBKt
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
3 position power clean (start light and build to a challenging complex)
https://youtu.be/8MF6cbDYdHY?si=IEaFuhEdPPd9jaRx
*For example, round 1 athlete completes 5 sets of a 3 position power clean (1 high hang power clean + 1 hang power clean + 1 power clean)
WOD:
15:00 AMRAP -
10 hang power clean (135/95 or 95/65 or 65/45)
30 double under or 60 singles
10 bar facing burpee
Accessory:
3x10-12 cable face pull @ moderate weight (:60 rest between sets)
‘
Friday, January 30
Warm-up: 15:00 AMRAP - 5 bench press (light) + 10 supine toes-to-rig + 15 banded snow angel + 10 pvc pass through + 5 inch worm w/ push-up
Partner WOD:
For time and total bench press load (you go, I go) -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 50% 1RM and build by 5% as able)
10 toes-to-bar, knees-to-elbow, or v-ups after each round
———————-
*For example - P1 completes 10 bench press + 10 toes-to-bar while P2 rests, then P2 completes 10 bench press + 10 toes-to-bar while P1 rests. Next, partners move on to 9 bench press + 10 toes-to-bar each.
Accessory:
3x8-10/side 1-arm KB row from Sorenson hold @ 53/35 or 40/25 or 30/15
https://youtu.be/BEMfeiCrVso?si=N9_hzbGT_mtP-Met‘
Saturday, January 31
Warm-up: 2 rounds - 10/side banded side lying open book stretch + :30/side figure-4 stretch + 20 alt shoulder tap from plank + :30/side banded hamstring stretch
Partner WOD:
For time (you go, I go) -
1,000 meter row or ski
800 meter row or ski
600 meter row or ski
400 meter row or ski
200 meter row or ski
—————
*P1 completes 1,000 meters while P2 rests then partners switch so P1 rests while P2 completes 1,000 meters
Accessory:
Every :90 x6 (9:00) -
Max distance unbroken handstand walk (1x) or :30-:45 handstand skill work