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)