Monday, 2/1 - Saturday, 2/6
Monday, February 1
Warm-up: 3 rounds - :30 hamstring stretch + 5 air squats + 5 jumping squats + 10 groiners + 10 v-ups
Strength:
Split-stance squats - work to complete the following sequence in 14:00, building in weight each round if possible -
10-8-6-4-2 per side
WOD:
“Jay”
20:00 AMRAP:
22 air squats
12 toes-to-bar
9 burpees
*Weighted vest optional
Accessory (optional):
Max effort side plank per side
Tuesday, February 2
Warm-up: 3 rounds - 10 pvc pass throughs + 5 muscle cleans + 5 strict press + :30 steady jump w/thigh tap (double tap thigh at the height of each jump to simulate double under rhythm)
Strength:
In 14:00, work to a tough complex -
1 power clean + 1 hang power clean + 2 push jerks
*Hang clean can come from either P1 or P2
WOD:
4 sets
On a 4:00 running clock, complete the following:
50 double unders (or 100 singles)
20 push-ups
5 power snatches (115/85 or 95/65)
Max bike calories in remaining time
*:60 rest between rounds
**Score is total number of bike calories
Accessory (optional):
Accumulate 50 rotational banded punches/side
Wednesday, February 3
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 15 banded lat pull-downs + :30 banded shoulder stretch from rig/side + :30 plank + 5 scap pull-ups + 5 kip swings
Strength:
12:00 EMOM:
1st: 6-8 alternating renegade rows
2nd: :30 banded hollow rocks, focus on maximal tightness
WOD:
For time -
30-20-10
Pull-ups
Kettlebell swings (53/35)
Sit-ups
*200 meter run after each round if weather permits (you will run 3 times, ending with a run). Sub row or ski meters (250), or bike cals (15/12) if desired.
** Russian KB swings, no overhead
Accessory (optional):
Accumulate 2:00 Superman hold
Thursday, February 4
Warm-up: 2 rounds - 15 banded good mornings + 10 banded pull-aparts + 10 banded rows + :20 handstand hold + 10 plank-ups
Strength:
In 16:00, work to complete the following handstand push-up sequence
5-10-15-10-5
*Get a few deadlifts between sets to prep for WOD
**Pike push-ups or seated DB press to scale
WOD:
12:00 EMOM -
1st: 10 deadlifts (225/155)
2nd: Max alternating 1-arm DB hang clean and jerks (50/35)
*Score is total number of clean and jerks
Accessory (optional):
Accumulate 3:00 wall sit
Friday, February 5
Warm-up: In 10:00, work to complete the following - 10 wall ball squats + 30 jumping jacks + 10 sit-ups w/wall ball + 30 high knees + 10 wall ball thrusters + 30 lateral hops. In remaining time, warm-up for your max out Friday option.
Strength:
Max out Friday
In 14:00, work on a skill, movement, or lift of choice. Take some time to reflect on your fitness goal(s) for the year, and make a choice that will help you meet your goals. What do you want to get better at? Now is the time to invest!
WOD:
For time:
1,000 meter row
100 thrusters (45/35)
500 meter row
50 thrusters
*empty barbell for this spicy combo
Accessory (optional):
Accumulate 50 supine hamstring curls on wall ball or med ball
Saturday, February 6
Warm-up: 5-4-3-2-1 w/:30 bike between rounds - pass throughs + muscle cleans + strict press + horizontal ring rows + push-ups
WOD:
10-9-8-7-6-5-4-3-2-1
Hang power cleans (155/115 or 135/95 or 95/65)
Pull-ups
*The goal here is to push yourself on the weight. If you can do the higher sets unbroken (without dropping the bar), you probably need to add weight.
Finisher:
5 rounds -
10 hollow rocks
20 v-ups
:30 hollow hold
40 toe reaches
:60 rest between rounds
Monday, 1/25-Saturday, 1/30
Monday, 1/25
Warm-up: 2 rounds - 5 bench press + 10 banded pull-aparts + 10 calorie ski + 10 pass throughs + :30 plank
Strength:
In 14:00, work to complete the following bench press sequence, building in weight each round if possible -
10-8-6-4-2
*If there is time remaining, work toward a heavy single
WOD:
4 rounds -
In 3:00, complete the following:
500 meter row
Max push-ups
Rest :60 between rounds
Accessory (optional):
Accumulate 2:00 star plank or side plank/side
Tuesday, 1/26
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 10 banded good mornings + 10 reverse Samson’s + 5 inch worms + :30 bike (easy)
Strength:
Deadlift - In 10:00, build towards your WOD weight (sets of 3)
WOD:
3 rounds for time -
15 deadlifts (185/135 or 135/95)
15 box jumps (24/20)
Immediately into….
3 rounds for time -
12 deadlifts (225/155 or 155/105)
12 box jumps
Accessory (optional):
Accumulate 45 barbell glute raises
Wednesday, 1/27
Warm-up: 3 rounds - 2 Curtis P complexes w/empty bar + 12 banded lat pull-downs + :30 alternating quad stretch + :30 pigeon stretch/side
Strength:
In 12:00, build to a tough Curtis P complex -
1 power clean + 1 lunge/leg + 1 push press
WOD:
For Time -
20 power cleans (135/95 or 95/65)
15 calorie bike
15 squat cleans
15 calorie bike
10 power cleans
15 calorie bike
5 squat cleans
Accessory (optional):
60 weighted side bends (30/side)
Thursday, 1/28
Warm-up: 3 rounds - 5 strict press + 5 push press + 10 scorpion stretches (5/side) + 10 banded rows + 5 hand-release push-ups
Strength:
Every :90 for 4 rounds:
1st: Max effort strict pull-ups (1 set; Rest after you drop off bar)
2nd: 8 barbell Z press
WOD:
“Megan”
21-15-9
Burpees
Kettlebell swings (53/35)
Double-unders (or 42-30-18 single unders)
*You have 2 options here - You can move on to your accessory work upon completion, or you can rest 2:00 and complete Megan a second time, trying to match your time from the first round.
Accessory (optional):
Accumulate a total of 60 hollow rocks + 60 v-ups (or single leg v-ups). Divide however you would like.
Friday, 1/29
Warm-up: In 10:00, complete as many rounds as possible at a steady pace - :20 front rack squat hold (empty bar) + 10 groiners + 10 ring rows + 20 shoulder taps from plank
Strength:
In 10:00, get 3 rounds of max effort handstand push-ups, pike push-ups, or hand release push-ups. Get adequate rest between rounds,
WOD:
In teams of 2, 1 partner working at a time -
10:00 AMRAP:
10 front squats (95/65)
10 toes-to-bar
2:00 rest
10:00 AMRAP:
8 thrusters (95/65)
8 pull-ups
Accessory (optional):
Accumulate 30 renegade rows
Saturday, 1/30
Warm-up: 3 rounds - 10 pvc pass throughs + 10 pvc overhead squats + :20 pvc overhead squat hold + :30 bike (easy)
Strength:
In 10:00, work on overhead squat form and/or mobility. If proficient, build to a moderate set of 5 reps.
WOD:
25:00 EMOM:
1st: 10 power snatches (115/75 or 85/55)
2nd: 8 lateral burpees over bar
3rd: 10 hang power snatches
4th: 8 lateral burpees over bar
Minute 5: Rest
*Scale reps as needed to assure at least :10 rest
**You can sub barbell snatches for dumbbell snatches
Accessory (optional):
Accumulate 200 meter dual KB Farmers carry, heavy
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