Monday, January 17 - Saturday, January 22
Monday, January 17
Warm-up: In 10:00, warm up to 60% clean and jerk 1RM, or moderate weight; between warm up lifts, get 10 ring rows + 10 pass throughs
Strength:
Every 2:00 for 5 rounds -
1.1.1.1.
Clean and jerk
Rest :10 between singles; start at 60% 1RM and build each round if possible
WOD:
Rest Stop
Every 2:30 for 6 rounds -
12 pull-ups or ring rows
12 alt DB snatch (50/35 or 40/20)
6 burpee box jump-overs or burpee step-overs (24/20)
Accessory:
3x8-10 face pulls
Tuesday, January 18
Warm-up: 3 rounds - 5 push-ups to pike + 3-5 bench press (start w/empty bar and slowly build) + :30 banded side steps + :30 chest opening stretch
Strength:
In 20:00, work to find 1RM bench press; rep scheme may look something like this - 5-4-3-2-1-1-1-1
WOD:
Fireball
For time -
21-15-9
Calorie bike
Calorie row or ski
50 double unders or 100 singles after each round
Accessory:
1:00 runners lunge w/thoracic rotation/side
Wednesday, January 19
Warm-up: In 10:00, warm up to back squat weight you plan to lift in WOD; between lifts, get :30 alt quad stretch + 5 inch worms w/push-up
WOD:
Perfect 10
10 rounds for quality -
10 toes-to-bar, knees to elbow, or v-ups
10-9-8-7-6-5-4-3-2-1
Back squats (225/155 or 135/95)
Accessory:
1:00 hamstring stretch/side
Thursday, January 20
Warm-up: 2 rounds - :30 mountain climbers + 10 alt scorpion stretches + :30 alt toe touches from plank + 10 pass throughs + :30 side plank/side
Strength:
Every 2:30 for 4 rounds -
Max effort KB swings @ challenging weight
How many can you get before resting? Try to match or beat reps for each set
WOD:
Core Crusher
16:00 EMOM -
1st: :60 plank
2nd: :60 sit-ups
3rd: :60 Russian twists
4th: :60 rest
Accessory:
Accumulate 2:00 Sorensen hold
Friday, January 21
Warm-up: 10-8-6-4-2 bootstrappers + banded pull-aparts + air squats; :20 handstand hold or plank between each warm-up round
WOD:
Kapowee
For time with a partner (you go, I go) -
100 calorie row, bike, or ski
80 thrusters (95/65)
60 bar-facing burpees
40 handstand push-ups, or any push-up variation
20 bar muscle-ups, chest-to-bar pull-ups, or challenging ring rows
Accessory:
Accumulate 2:00 banded rows from side plank position/side
Saturday, January 22
Warm-up: 5-4-3-2-1 hand-release push-ups + muscle snatch + ring rows; :20 hollow hold between warm-up sets
Strength:
Every :90 for 8 rounds -
1-3 power or squat snatch
Build to a heavy single, or a moderate set of 3
WOD:
Speed Demon
E2MOM for 10:00 -
12 overhead squats (95/65 or 65/35)
Max reps jump rope (dubs or singles)
*Score is total number of jump rope reps
Accessory:
Accumulate 20-30 strict pull ups
Monday, January 10 - Saturday, January 15
Monday, January 10
Warm-up: In 10:00, warm up to bench press and deadlift weight you plan to lift for WOD; between sets get 10 banded pull-aparts + 10 banded good mornings
Strength:
In 12:00, work to complete 3 rounds of the following -
2 Turkish get-ups/side
6 1-arm KB bent over rows/side
WOD:
Boom Sauce
For quality -
10-15-20-15-10
Bench press (135/95)
Deadlift (225/155)
Accessory:
:60 hamstring stretch/side
Tuesday, January 11
Warm-up: 10-8-6-4-2 ring rows + plank-ups + pass throughs + inch worms
WOD:
Murph Prep
30:00 EMOM -
1st: 15 push-ups
2nd: 10 pull-ups
3rd: 25 air squats
4th: Max calorie row, bike, or ski
5th: Rest
*Wear weighted vest if desired
Accessory:
3x12-15 prone T’s - floor exercise
Wednesday, January 12
Warm-up: 3 rounds - 10 reverse Samsons + :30 elevated pigeon stretch/side + 20 jump rope for quality + :30 Superman hold
Strength:
12:00 EMOM -
1st: :30 DB suitcase pendulum lunge, right (2@50/35 or 40/20)
2nd: :30 DB suitcase pendulum lunge, left (2@50/35 or 40/20)
3rd: Rest
WOD:
Baby Got Back
For time -
100-80-60-40-20
Double unders or singles
50-40-30-20-10
Front squats (75/55) or goblet squats (53/35)
Accessory:
3x6-8 single leg deadlifts/side
Thursday, January 13
Warm-up: 10-8-6-4-2 hang muscle clean + strict press + bent over rows + good mornings (all done w/empty barbell)
Strength:
Every :90 for 8 sets -
High hang power cleans (sets 1-4 - 3 reps; sets 5-8 - 2 reps)
*Start at 60% 1RM and build to a moderately heavy double
WOD:
Hanging Around
5 rounds for time -
10 hang cleans (95/65)
15 push press (95/65)
30/20 calorie row, bike, or ski
Accessory:
Accumulate 30 prone swimmers
Friday, January 14
Warm-up:
15:00 EMOM -
1st: :30 box stretch
2nd: 2-4 power or squat snatch (start w/empty barbell and build to WOD weight)
3rd: :30 alt groiners
WOD:
Friend Zone
In teams of 2, complete 50 rounds -
1 squat or power snatch (125/85 or 95/65)
2 toes-to-bar
3 burpees
Accessory:
Accumulate 2:00 seated straddle stretch
Saturday, January 15
Warm-up: 5-4-3-2-1 pass throughs + v-ups + kip swings + push-up to pike + scorpion stretch/side
Strength:
Every :90 for 4 rounds -
1st: :45 handstand work or challenging plank variation
2nd: :30 flutter kicks
WOD:
“Nate”
20:00 AMRAP -
2 muscle ups
4 handstand push-ups, seated overhead press, or any push-up variation
8 KB swings (70/53)
Accessory:
Accumulate 1:00 shoulder floor stretch/side
Monday, January 3 - Saturday, January 8
Monday, January 3
Warm-up: 2 rounds - :30 bike + :30 hamstring stretch/side + 5 light DB power cleans + 5 DB front squats + 10 push-ups to pike
Strength:
In 15:00, work to complete the following dumbbell sequence, building in weight if possible -
10-8-6-4-2
Dual DB squats (front rack)
WOD:
Happy New Year
For time -
2,021 meter row or ski
Every 2:00, starting at 0:00, 30 double unders or 60 singles
Accessory:
Accumulate 50 hollow rocks
Tuesday, January 4
Warm-up: 10-8-6-4-2 banded good mornings + alt scorpion stretch + pass throughs + plank-ups
Strength:
In 15:00, work to complete the following, building toward the weight you plan to lift in WOD -
3x3-5 deadlift
3x3-5 bench press
WOD:
Lift off
For quality -
27-21-15-9
Deadlifts
Bench press
*Weight increases w/each set - Deadlift 185/125; 225/155; 275/185; 315/205;
Bench press 135/95; 165/115; 185/125; 205/135; scale weight as needed
Accessory:
3x10-12 barbell hip thrusts
Wednesday, January 5
Warm-up: 10:00 AMRAP @ steady pace - 10 ring rows + :20 handstand hold or plank + 10 single leg v-ups + :30 bike + 10 banded pull-aparts
Strength:
Every :90 for 5 rounds for quality -
1st: :30 max effort strict pull-ups
2nd: :30 max effort handstand push-ups, or any push-up variation
WOD:
9:00 Abs
For time -
5-10-15-20-25
Bike calories
Sit-ups
Accessory:
Accumulate 100 banded prone hamstring curls, with a :10 hold on every 10th rep
Thursday, January 6
Warm-up: 3 rounds - 10 air squats + :30 chest opening stretch + 5 shoulder to overhead press, building + :30 elevated pigeon stretch + 10 alt step-ups
Strength:
In 15:00, complete the following sequence, building to a moderately heavy single -
Jerk or split jerk
5-3-3-1-1-1
WOD:
Balls to the Wall
Every 5:00 for 3 sets -
12-9-6
Wall balls
Burpee box jump overs
*Complete all 12-9-6 reps in 1 5:00 interval
Accessory:
Max effort side plank/side
Friday, January 7
Warm-up: 3 rounds - :30 runners lunge/side + :30 banded side steps + 6 back rack lunges + 5 bootstrappers
Strength:
In 15:00, work to complete the following, building to a challenging set -
Back rack lunges
8-6-6-4-4-4
WOD:
Quad WOD
For time -
21-15-9
Toes-to-bar
Front squat (95/65)
Directly into -
21-15-9
Pull-ups
Back squat (95/65)
*Take weight from ground
Accessory:
3x10 GHD hip extensions, weighted if possible
Saturday, January 8
Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press w/empty barbell + inch worms w/push-up
Strength:
Every :90 for 8 rounds (12:00), building to a moderately heavy complex -
1 squat clean + 1 hang squat clean + 1 jerk
WOD:
Boulder Shoulders
4 rounds, each for time -
21 push-ups
15 burpees
9 wall walks
2:00 rest between rounds
Accessory:
2:00 ring support hold
Monday, December 27
Warm-up: In 10:00, warm up to back squat weight for strength; In between warm-up lifts, get 4 bootstrappers + 4 alt groiners w/thoracic rotation
Strength:
In 15:00, work to complete the following back squat sequence, 212 tempo @ challenging weight -
6-6-6-6
*212 tempo - :02 concentric, :01 pause at bottom of squat position, :02 eccentric
WOD:
“Don’t be a Karen”
10:00 EMOM -
15 wall balls
*Scaling option = 10-12 wall balls/minute
Accessory:
Accumulate 2:00 sandbag bear hug hold
Tuesday, December 28
Warm-up: 10-8-6-4-2 banded good mornings + muscle cleans w/empty barbell + strict press + air squats
Strength:
9:00 EMOM -
1st: :45 dual KB front rack hold
2nd: :45 wall sit, weighted if possible
3rd: Rest
WOD:
“The Grinch”
For time (20:00 cap) -
200 calorie bike
E2MOM, starting at 2:00, complete the following -
3 deadlifts
2 hang power cleans
1 push jerk
*Barbell weight - 95/65; scale weight as needed
Accessory:
Tabata banded quadruped hip extensions (4 sets/side)
Wednesday, December 29
Warm-up: 2 rounds - 10 alt scorpion stretch + 10 pass throughs + 10 plank-ups + 10 Superman’s + :20 jump rope or plate hops for quality
Strength:
In 12:00, work to complete 4-5 rounds of the following -
10 hollow rocks
20 v-ups
30 heel taps
40 bicycle crunches
WOD:
“Oh my Core”
Every 2:00 until failure -
40 double unders
10 sit-ups
2-4-6-8-10…
Push-ups
*Continue adding 2 push-ups each round; work out ends when you can no longer complete designated # of push-ups within the 2:00 timeframe
Accessory:
Accumulate 1:00 seal stretch
Thursday, December 30
Warm-up: 10:00 AMRAP @ steady pace - :30 plank + 5 kip swings or :30 Superman hold + 10 ring rows + 10 alt reverse Samsons + :30 row, bike, or ski
Strength:
12:00 EMOM -
1st: :30 - :45 tough pull exercise, max reps
2nd: 6-8 single leg deadlifts/side @ challenging weight
3rd: rest
WOD:
“Queen Bell”
6 rounds for time -
25 American KB swings (53/35)
12 KB goblet squats (53/35)
250 meter row or ski
Rest 1:00 between rounds
Accessory:
3x10 hamstring curls
Friday, December 31
Warm-up: 2 rounds - :30 figure 4 stretch + 10 alt single leg v-ups + :30 shoulder taps from plank + 10 elbow punches w/empty barbell + :30 alt toe touches from plank
Strength:
Every :90 for 8 rounds (12:00) -
1-3 power cleans, building toward a heavy set or single
WOD:
“Holiday Cleaning”
16:00 AMRAP -
5 power cleans (185/135 or 155/105 or 95/65)
10 burpees
15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Saturday, January 1st
Warm-up: 2 rounds - :30 elevated pigeon stretch/side + 10 thrusters w/empty barbell + :30 alt quad stretch + 10 pass throughs
WOD:
28:00 EMOM -
1st: 12 alt DB snatch (50/35)
2nd: 12 box jumps (24/20)
3rd: Max rep thrusters (95/65)
4th: Rest
*Scale weight as needed
Accessory:
Accumulate 250 mountain climbers
Monday, December 20 - Friday, December 24
Monday, December 20
Warm-up: 2 rounds - 3 muscle cleans + 3 front squats w/empty barbell + 5 inch worms w/push-up + :20 handstand hold + :30 bike
Strength:
15:00 EMOM -
1st: 1-3 squat cleans, building in weight if possible
2nd: :60 handstand work
3rd: Rest
WOD:
12:00 AMRAP -
1 bear complex (115/75 or 85/55)
100 meter run, row, or ski
1 wall walk
1 DB man maker (2 @ 50/35 or 40/20)
Accessory:
3x8-10 DB reverse flys
Tuesday, December 21
Warm-up: 10:00 AMRAP @ steady pace - 3-5 bench press (building toward BW) + 5 push-up to pike + 5 pass throughs
Strength:
In 15:00, complete the following bench press sequence -
5-5-5-5-5 (BW)
*Rest at least :60 between sets
WOD:
For quality -
12-9-6-3
Overhead squat (135/95 or 95/65)
Strict pull-ups, weighted is possible
*50 double unders or 100 singles after each round
**Scale weight as needed; scale pull-ups to challenging ring rows
Accessory:
3x15-20 banded hollow lat pull-downs
Wednesday, December 22
Warm-up: 10-8-6-4-2 plank-ups + v-ups + banded good mornings + alt scorpion stretch
Strength:
Every :90 for 4 rounds (moderately heavy weight) -
1st: :45 max effort Russian KB swings
2nd: :45 max effort KB burpee deadlift
WOD:
For time -
42-30-18
Bike cals
Toes-to-bar
Hand release push-ups
*Scale TTB to KTE or v-ups
Accessory:
3x10 DB overhead tricep extensions
Thursday, December 23
Warm-up: Burgener snatch warm-up, followed by 10:00 snatch warm-up, building to the weight you plan to lift in the WOD; between lifts get :30 chest opening stretch
Strength:
In 12:00, work to complete the following -
40-30-20-10
Barbell bicep curls (45/35)
WOD:
Every 2:00 for 10 rounds -
12-15 box jumps
10 sit-ups
1 snatch
*Score is sum of total snatch weight
Accessory:
3x8 1-arm bent over rows
Friday, December 24
Warm-up: 1:00 alt quad stretch + 1:00 runners lunge/side + 1:00 jumping jacks + :30 figure 4 stretch/side + :30 inch worms + :30 box stretch
WOD:
“Mikko’s Triangle”
40:00 EMOM -
1st: Calorie bike
2nd: Calorie row
3rd: Calorie ski
4th: Rest
Rx+ 20/15 cal/minute; Rx 15/12 cal/minute; Int 12/9 cal/minute
Accessory:
Accumulate 2:00 mountain climbers
Saturday, December 25
NO CLASS - HAPPY HOLIDAYS!