Monday, January 5 - Saturday, January 10
Monday, January 6
Warm-up: 2/side Turkish getup (light) + 4 inch worm w/ push-up + 6/side thoracic rotation from runners lunge + 8 strict press (empty barbell) + 10 pvc pass through
Strength:
Every 2:00 x3 (12:00) -
Max effort strict handstand push-up, pike push-up, or traditional push-up (7-8/10 RPE)
2/side Turkish getup @ light/moderate weight
WOD:
2 rounds @ steady pace (zone 2) -
50 calorie row, bike, or ski
40 air squat
30 barbell strict press (45/35)
20 barbell bicep curl
Accessory:
3x16-24 banded lat pulldown (:60 rest between sets)
https://youtu.be/LfGyMCw_Zd0?si=WqXpl-ujsiIWV_bh
Tuesday, January 7
Warm-up: 8-6-4-2 deadlift (start light and build toward 65% 1RM) + alt Cossack squat + scorpion stretch/side + walking lunge + upward to downward dog flow
Strength:
Every 3:00 x6 (18:00) -
5 deadlift @ 65% 1RM
20 v-up, weighted if able @ light/moderate weight
WOD:
For time -
800 meter run (scale to 400)
50 DB OH walking lunge (25/side, switch arms as needed) @ 50/35 or 40/25 or 30/15
800 meter run (scale to 400)
Accessory:
Accumulate 2:00/side Copenhagen plank
Wednesday, January 8
Warm-up: 8-6-4-2 bench press (start light and build to 65% 1RM) + alt thoracic reach from low squat + alt hamstring scoop + DB hang power clean (light)
Strength:
Every :90 x6 (18:00) -
5 bench press @ 65% 1RM
Alternate between 12 DB lat pullover (rounds 1,3,5) / 10/side 1-arm 3-point DB row (rounds 2,4,6) @ 50/35 or 40/25 or 30/15 https://youtu.be/xeJMDUC5nck?si=zftnNx_QxMP7kofv
WOD:
3 rounds for power clean total reps (12:00) -
2:00 max DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
2:00 max effort DB plank
Accessory:
3x10-15/side deficit clamshells (:60 rest between sets)
Thursday, January 8
Warm-up: 2 rounds - 10 slow tempo ring row + 10 supine toes-to-rig + 10 lateral box step-over + :30 banded side step + :30 banded glute bridge + :30/side pigeon stretch
WOD:
In 32:00, complete the following -
In 16:00, complete 3 rounds @ steady pace (:90 rest between rounds) -
10 strict pull-up or challenging ring row
100 meter KB/DB Farmers carry (2 @ 53/35 or less)
40 sit-up
In 16:00, complete 3 rounds @ steady pace (:90 rest between rounds) -
10 strict hanging knees-to-elbow
15 barbell hip thrust (135/95 or 95/65 or 65/45)
20 lateral goblet box step-over (24/20 in or lower) @ 53/35 or 40/25 or 30/15
Accessory:
3x10 hamstring curls @ moderate weight (:60 rest between sets)
Friday, January 9
Warm-up: 15:00 - :30 easy jump rope + 5 front squat (light) + :30 straddle stretch + 10 push-up to pike + :30/side couch stretch + 10 bootstrapper + :30 alt calf stretch
WOD:
25:00 EMOM -
30 double under or 60 singles
10 front squat from ground (135/95 or 95/65 or 65/45)
30 double under or 60 singles
10 bar facing burpees
Rest
Accessory:
3x10-15 cable face pull @ moderate weight (:60 rest between sets)
Saturday, January 10
Warm-up: 2 rounds - 10 alt gorilla row (light) + 10 kip swing + :30 HS hold or plank + 10/side KB hip opener stretch + 10/side thread the needle w/ thoracic rotation
Strength:
Every :90 x3 (9:00) -
:30-:60 handstand work or challenging core work
16-20 alt gorilla row (2 @ 70/53 or 53/35 or 40/25)
WOD:
For time -
50-40-30-20-10
Row, bike, or ski calories
10-8-6-4-2
Bar muscle-up (or 20-16-12-8-4 kipping pull-up)
Accessory:
Accumulate 60 prone T raises