Monday, 1/18-Saturday, 1/23
Monday, January 18
Warm-up: 3 rounds - 5 clean pulls + 5 muscle cleans + 10 alt front rack elbow punches + 5 push-ups to pike + 10 calorie row
Strength:
In 12:00, complete the following 3-position power clean sequence -
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%
Spend the remaining time working toward a tough power clean single
WOD:
In teams of 2, 1 partner working at a time-
20:00 EMOM:
10/8 calorie bike
Max hang power cleans in remaining minute (115/75 or 75/55)
*Scale bike calories as needed to assure you can get to cleans
**P1 works for 1:00, then rests for 1:00 while P2 completes a round
Tuesday, January 19
Warm-up: 2 rounds - :30 banded side steps + :30 banded quadruped hip extensions/side + 10 alternating curtsy lunges + 10 banded pull-aparts
Strength:
Every :60 for 12:00:
1st: :30 1-arm bent-over rows, right
2nd: :30 1-arm bent-over rows, left
3rd: :30 double under practice (focus on wrist-movement)
WOD:
3:00 AMRAP for 5 rounds -
3 burpee box jump overs
6 alternating pistol squats
9 DB deadlifts (50/35)
*Rest :60 between rounds
Accessory (optional):
Max effort plank - hold for as long as possible
Wednesday, January 20
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 5 tempo ring rows + 5 scap push-ups + 5 kip swings + 5 scap pull-ups
Strength:
In 10:00, work to complete 3 rounds of max effort pull-ups (kipping or strict). Can you match or beat your reps each round? Make sure to get adequate rest between sets.
WOD:
5:00 AMRAP -
5 strict pull-ups
7 hand-release push-ups
2:00 rest
In 5:00 -
Max effort row for calories
2:00 rest
5:00 AMRAP-
5 kipping pull-ups
7 hand-release push-ups
Accessory (optional):
Accumulate 50 banded lat pull-downs
Thursday, January 21
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 pass throughs + 10 overhead squats w/pvc or empty bar + :30 jump rope
Strength:
In 12:00, complete the following 3-position snatch sequence -
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%
Spend the remaining time working toward a tough snatch single (power or squat)
WOD:
20:00 EMOM -
1st: 30 double unders + max power snatch reps in remaining time (95/65 or 55/35)
2nd: Rest
*You can sub barbell power snatches for alternating DB snatches if you desire
**30 single unders to scale
Accessory (optional):
2x10 DB external rotations/side
Friday, January 22
Warm-up: 5-4-3-2-1 squats + lunges + v-ups, followed by :45 alt quad stretch + :45 inch worms
Strength:
In 14:00 work to a tough front squat or back squat triple (athlete’s choice)
WOD:
4 rounds -
In 3:00, complete the following:
10 goblet squats (53/35)
15 kettlebell swings (53/35)
20 goblet lunges (53/35)
Max effort toes-to-bar in remaining time
Rest :60 between rounds
Accessory (optional):
Accumulate 60 alternating glute bridge marches
Saturday, January 23
Warm-up: 3 rounds - :30 handstand hold or plank + 10 kip swings + 10 plank-ups + 5 push press w/empty barbell
WOD:
For Time:
30 pull-ups
30 handstand push-ups
30 calorie row
30 push jerks (95/65)
30 pull-ups
Finisher:
15:00 AMRAP:
20 weighted sit-ups
20 crunches
20 Russian twists
20 bicycle crunches
:60 plank
Monday, 1/11 - Saturday, 1/16
Monday, January 11
Warm-up: 3 rounds - 12 banded tricep pulls (focus on shoulder depression and retraction) + 10 scap push-ups + :30 chest opening stretch + 10 pass throughs
Strength:
In 12:00, build to 65% 1RM bench press (sets of 3-5 reps)
*Get a 10 calorie ski between lifts
WOD:
“Michael Kiefer” - 20:00 EMOM:
1st: 5 Bench Press @ 65% 1RM, or moderate weight
2nd: 8 Hand-release push-ups
*Firefighter Hero WOD, dedicated to Michael Kiefer, who was killed on 9/11/2001
Accessory (optional):
Accumulate a total of 40 rotational banded punches/side
Tuesday, January 12
Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace - 10 behind the neck presses w/pvc or empty barbell + :30 crab bridge + 10 reverse Samson’s
Strength:
Every :90 for 4 rounds:
1st: 2 snatch push press (behind the neck) + 1 OHS w/:03 pause at bottom + 2 OHS
2nd: :45 v-ups
WOD:
3 rounds for time-
30 overhead lunges (95/65)
30 1-arm DB alt clean and jerk (50/35)
50 double unders
Accessory (optional):
3x10 shoulder external rotations/side w/light DB
Wednesday, January 13
Warm-up: 3 rounds - 10 scap pull-ups + 10 kip swings + 12 banded bent over rows + :30 hollow hold + :30 pigeon stretch
Strength:
Every :60 for 12:00:
1st: 8-10 pendlay rows
2nd: :30 barbell roll-outs, plank on barbell, or weighted plank
WOD:
20:00 AMRAP (complete as many rounds as possible in 20:00) -
21 KB swings (53/35)
15 bike calories
9 pull-ups
Accessory (optional):
Accumulate a total of 30 GHD hip extensions, or 30 quadruped banded hip extensions/side
Thursday, January 14
Warm-up: 2 rounds - :30 high knees + :30 butt kicks + :30 banded good mornings + :30 hand release push-ups + :30 bootstrappers + :30 squats
Strength:
E2MOM for 12:00, build to a tough complex-
1 squat clean, from ground + 1 squat clean, hang + 2 front squats
*If staying light, you can treat this more like an EMOM
WOD:
For time-
500 meter row
50 toes-to-bar
30 deadlifts (225/155)
20 bar-facing burpees
Accessory (optional):
Accumulate a 2:00 L-sit, L-hang, tuck-sit, tuck-hang
Friday, January 15
Warm-up: 2 rounds - 20 smooth single or double unders + 10 prone knees to elbow on wall ball + 20 Russian twists w/wall ball; Next, take 5-10 minutes to warm-up for your max-out choice.
Strength:
For 20:00 -
Max out Friday - there are several options you can choose to do today:
1.) Pick a barbell lift that you would like to test and go for a 1RM
2.) Work on form for a certain lift or movement
2.) Work on a gymnastics skill of choice that you are trying to master
3.) Work on mobility stretches and exercises
WOD:
10:00 E2MOM -
20 wall balls (20/14)
Max double unders
Accessory (optional):
Accumulate 50 sit-ups w/wall ball
Saturday, January 16
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 banded pull-aparts + 10 plank-ups + :60 jumping jacks
WOD:
30:00 AMRAP -
400 meter row or run
40 back squats (95/65)
40 DB alt snatch (45/30)
40 push jerks (95/65)
40 push-ups
Accessory (optional):
Accumulate a total of 20 ring dips, 30 dips off GHD, or 50 dips from box or bench
Monday, January 4-Saturday, January 9
Monday, January 4
Warm-up: 3 rounds - 5 deadlifts (add weight each round) + 5 hand release push-ups + 10 banded pull-aparts + 10 banded rows + :30 quad stretch/side
Strength:
In 15:00, build to a touch deadlift triple
WOD:
10:00 EMOM:
6 Burpees
AMRAP DB thrusters (50/35)
*Score is total number of thrusters
Accessory (optional):
Accumulate 30 1-arm DB bent over rows/side
Tuesday, January 5
Warm-up: 3 rounds - 5 bench press (add weight each round) + :30 high knees + 6 reverse Samson’s (:03 pause at bottom) + :30 shoulder stretch
Strength:
In 12:00, work to complete the following sequence:
Bench press - 5@60% 1RM; 5@65%; 5@70%; 5@75%
WOD:
“Nicole”
20:00 AMRAP-
400 Meter row or ski
Pull-ups for max reps (complete a 400 meter row every time you drop off the bar)
Accessory (optional):
Accumulate 50 plank-ups
Wednesday, January 6
Warm-up: 3 rounds - 5 clean pulls + 5 clean high pulls + 5 muscle cleans + 10 jumping squats + :30 pigeon stretch/side
Strength:
In 15:00, work to complete the following cycle, adding weight each round if possible-
Power clean and jerk
10-9-8-7-6-5-4-3-2-1
*Reps do not need to be unbroken
WOD:
For time:
30-20-10
Calorie bike
Hang power cleans (95/65)
Double unders
Accessory (optional):
Tabata flutter kicks
Thursday, January 7
Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace of the following - 3 back squats (building toward 80% 1RM) + 10 groiners + :30 banded side steps
Strength:
12:00 EMOM:
1st: :30 hollow hold
2nd: 3 back squats @ 80% 1RM, or a challenging weight for you
WOD:
4 rounds for time -
12 Front rack lunges (135/95)
15 Front squats
12 Handstand push-ups
Accessory (optional):
3x15 barbell glute raises
Friday, January 8
Warm-up: 3 rounds - 10 v-ups + 5 muscle snatches + 5 overhead squats + 10 pass throughs + 3 strict pull-ups w/:03 chin-over-bar hold
Strength:
Every :90 for 4 rounds-
1st: :45 Strict pull-ups
2nd; :45 Russian twists w/wall ball (20/14)
WOD:
For time:
9-12-15-12-9
Power snatch (95/65)
Toes-to-bar
*DB snatches are an option, just double the number
Accessory (optional):
Accumulate 60 banded lat pull-downs, or 30 cable pull-downs
Saturday, January 9
Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace - 5 clean pulls + 5 clean high pulls + 5 muscle cleans + 10 RDL’s + 6 burpee broad jumps
Strength:
In 12:00, build to a tough power clean complex (unbroken) -
3x high hang + 3x hang + 3x from floor
WOD:
25:00 EMOM:
1st: 10 DB hang power cleans (50/35)
2nd: 8 Burpees over DB’s
3rd: 10 DB Deadlifts (50/35)
4th: 8 Burpees over DB’s
5th: Rest
Accessory (optional):
200 meter Farmers carry, heavy
Monday, 12/28-Saturday, 1/2
Monday, 12/28
Warm-up: 5-4-3-2-1 - push-ups + muscles snatches + overhead squats w/pvc or empty barbell; followed by shoulder mobility
Strength:
In 14:00, work to complete 4 rounds of the following snatch cycle, without dropping the bar:
Hang power snatch + power snatch + hang squat snatch + squat snatch
*Add weight if previous lift was proficient
WOD:
5 rounds for time:
20/15 calorie row
10 power snatches (105/75 or 85/55) or 20 alt DB snatch (35/50)
Accessory (optional):
3x8/side - DB external rotations
Tuesday, 12/29
Warm-up: 3 rounds - 8 banded YTMs + 12 banded rotational punches/side + :20 handstand hold + 10 bootstrappers
Strength:
In 14:00, work to complete 4 rounds of the following complex:
1 power clean + 1 hang power clean + 1 squat clean + 1 front squat
*Build in weight if possible
WOD:
4 rounds for time -
12 handstand push-ups
18 Russian KB swings (50/35 or 35/25)
24 goblet squats (50/35 or 35/25)
Accessory (optional):
2x10 bottoms-up KB presses/side
Wednesday, 12/30
Warm-up: 3 rounds - 10 banded good mornings + 10 groiners + 5 banded deadlifts w/empty bar + 5 hang cleans (:03 pause above knee)
Strength:
Every :90 for 4 rounds:
1st: 8-10 banded touch-and-go deadlifts (moderate weight)
2nd: Max toes-to-bar in :45
WOD:
On an 18:00 running clock:
800 meter row, run, or ski, or 50 cal bike
20 power cleans (115/75 or 75/55)
400 meter row, run, or ski, or 25 cal bike
20 power cleans (135/95 or 95/65)
200 meter row, run, or ski, or 12 cal bike
Max cleans in remaining time (155/105 or 115/75)
*option to complete last round of cleans at 185/135
Accessory (optional):
3x10 supine hamstring curls on med ball
Thursday, 12/31
Warm-up: 3 rounds - 5 push-ups to pike + 10 toe touches from plank + 30 mountain climbers + 10 kip swings + 5 thrusters w/empty barbell
Strength:
12:00 EMOM:
1st: :40 work on gymnastics skill of choice (e.g., toes-to-bar, handstand walks, wall walks, handstand push-ups, pull-ups, etc.)
2nd: :40 double under practice or single unders
WOD:
“Fran”
For time, 21-15-9
Thrusters (95/65)
Pull-ups
*Beginner 7-9 mins; Intermediate 6-7 mins; Advanced 4-6 mins; Elite < 3
Accessory (optional):
Accumulate 2:00 wall sit (weighted if possible)
Friday, 1/1
Happy New Year! 🎆🎊🎈
Saturday, January 2
Warm-up: 3 rounds - 5 bench press (adding weight each round) + 8 plank-ups + 5 inch worms w/push-up + :45 step-ups
Strength:
In 15:00, build to a tough bench press double
WOD:
3 rounds for total reps (18:00):
:60 wall walks
:60 alt DB snatches (50/35)
:60 box jump overs
:60 KB swings (53/35)
:60 double unders
:60 rest
Accessory (optional):
Accumulate 50 banded tricep extensions + 30 banded pull-aparts
Monday, 12/21 - Saturday, 12/26
Monday, 12/21
Warm-up: 3 rounds - 5 snatch pulls + 3 muscle snatches + 3 OHS + 10 banded pull-aparts + 10 banded pass throughs
Strength:
In 14:00, complete 5 rounds of the following complex:
3-position snatch (high hang snatch from hips + low hang snatch just above the knee + snatch from the ground)
*Keep weight light to moderate, adding a little each round if possible
WOD:
3 Rounds for time:
10 Overhead squats (135/95 or 95/65)
500 Meter row
10 Overhead squats
:60 rest between rounds
Accessory (optional):
Accumulate 30 DB external rotations/side
Tuesday, 12/22
Warm-up: 3 rounds - 5 cleans pulls + 3 muscle cleans + 6 alt thoracic rotations from squat position + :30 pigeon stretch/side + 10 scap pull-ups + 10 kip swings
Strength:
In 14:00 complete the following clean sequence:
3-position clean - 2 @65% 1RM; 2 @75%; 2 @80%; 2 @85%
*10 Hollow rocks between lifts
WOD:
30-20-10
CTB pull-ups
Deadlifts
Sit-ups
*Round of 30 @135/95; round of 20 @185/135; rounds of 10 @225/155
Accessory:
Accumulate 30-50 Pendlay rows
Wednesday, 12/23
Warm-up: 3 rounds - 3 1 ¼ back squats + 10 m death march + 10 m Samson stretch + :30 plank + :30 banded side steps
Strength:
Every :90 for 4 rounds:
1st: 6 1 ¼ back squats (moderate weight)
2nd: :45 plank marches
WOD:
For time:
50/40 Calorie bike
50 Suitcase lunges (50/35)
50 Hand-release push-ups
50 Wall balls (20/14)
*Use 2 DB’s for lunges
Accessory:
Accumulate 2:00 arch hold
Thursday, 12/24
Warm-up: 3 rounds - 5 presses from split jerk position + 10 v-ups + :30 high knees + 10 groiners + 10 alt toe touches from plank
Strength:
In 14:00, work to a tough clean and jerk single
*Get 10 smooth double unders between lifts
WOD:
Every 3:00 for 15:00:
10 Toes-to-bar
20 Alt hang DB clean and jerk (50/35)
Max double unders
Accessory:
Accumulate 80 m KB 1-arm waiters carry/side
Friday, 12/25
No class - Happy Holidays!
Saturday, 12/26
Warm-up: Complete 2 reps of every movement in WOD w/empty barbell, followed by 2 rounds of :30 t-spine stretch + 10 bootstrappers
WOD:
“12 Days of Christmas”
For time, adding 1 movement per round:
1 Sumo deadlift high pull (75/55)
2 Thrusters
3 Push press
4 Power cleans
5 Power snatches
6 Kettlebell swings (53/35)
7 Pull-ups
8 Toes-to-bar or knees-to-elbow
9 Box jumps
10 Double unders
11 Burpees
12 Overhead walking lunges
*75/55 for all barbell movements
**Complete all exercises in ascending order, working back down to 1 each round. For example, complete 1, then 2 + 1, then 3 + 2 +1, then 4 + 3 + 2 + 1, etc…….
Accessory:
Accumulate a total of 100 single leg v-ups