Monday, January 23 - Saturday, January 28
Monday, January 23
Warm-up: 5-4-3-2-1 front squat + back squat (empty barbell) + KB hip opener/side https://youtu.be/dnnGVqTb7-A + tempo push-up (:03 for each position)
Strength:
E2MOM x7 (14:00), complete the following, building in weight if possible -
Front squat
10-8-6-4-4-4-4
WOD:
5 rounds for quality reps -
10 back squat (155/105 or 125/85 or 85/55)
20 push-ups
Accessory:
3x8 barbell hip thrusts, same as squat weight
Tuesday, January 24
Warm-up: 3 rounds - 12 alt toe touch from plank + 10 muscle clean + 8 good mornings + 6 strict press (empty barbell) + :30 easy jump rope
Strength:
15:00 EMOM -
1st: 3 deadlift + 2 power clean + 1 shoulder to overhead (warming up to WOD weight)
2nd: :30 handstand work, or challenging plank
3rd: Rest
WOD:
12:00 AMRAP -
10 double under or 20 singles
5 deadlift (185/125 or 155/105 or 95/65)
3 hang power clean (185/125 or 155/105 or 95/65)
1 shoulder to overhead (185/125 or 155/105 or 95/65)
*Add 10 dubs or 20 singles each round
Accessory:
3x 12-15 banded face pulls https://youtu.be/zt8EqEGoX6o
Wednesday, January 25
Warm-up: 2 rounds - 8 bench press (empty barbell) + 10 pass throughs + 8 ring rows + 10 dips from bench + 8 DB thruster (light weight) + 10 alt box step-ups
Strength:
Every :90 x8 (12:00), building in weight if possible -
Bench press
9-7-5-5-5-3-3-3
WOD:
Every 3:00 x6 (18:00) -
3 muscle-up or 6-8 pull-ups or ring rows
6 DB thruster (2 @ 50/35 or 40/20 or 20/10)
9 box jump or step-ups (30/24 or 24/20 in)
Accessory:
Accumulate 1:00/side side plank rotation, weighted if possible https://youtu.be/NltZluEolaw
Thursday, January 26
Warm-up: 10-8-6-4-2 alt reverse Samson + banded lat pull down from hollow https://youtu.be/8teOLm4Q2jk + alt scorpion stretch + :30 pigeon stretch/side
Strength: (15:00)
Every 3:00 x5 (complete both exercises in 3:00 interval then rest until the start of the next interval) -
1st: :60 DB suitcase walking lunge, steady pace (2 @ 50/35 or 40/20 or 20/10)
2nd: :30 plank w/ DB pull-through (50/35 or 40/20 or 20/10) https://youtu.be/WFW5RC-6uws
WOD:
15:00 AMRAP for max calories -
40 toes-to-bar, knees-to-elbow, or v-ups
400 m row or ski
20 toes-to-bar, knees-to-elbow, or v-ups
400 m row or ski
10 toes-to-bar, knees-to-elbow, or v-ups
Max row or ski meters in remaining time
Accessory:
3x8/side DB woodchoppers https://youtu.be/bxSY805t8CQ
Friday, January 27
Warm-up: 3 rounds - `12 pass throughs + 10 banded pull-aparts + 8 muscle snatch (empty barbell) + 6 OHS (empty barbell or pvc) + :30 handstand hold or plank
Strength:
9:00 EMOM, building in weight if possible -
Power or squat snatch
3-2-2-2-1-1-1-1-1
Partner WOD:
For total reps + time for wall walks (you go, I go) -
0:00-4:00 - max HSPU, or any push-up variation
4:00-6:00 - rest
6:00-10:00 - max burpees
10:00-12:00 - rest
12:00-16:00 - max bike cals
16:00-18:00 - rest
@ 18:00 - 30 wall walks for time
Accessory:
Accumulate 5 shoulder CARS/side + 20 prone arm lifts https://youtu.be/r_cvPMSMIdM
Saturday, January 28
Warm-up: 10-8-6-4-2 alt pistol to bench + tempo ring rows + muscle clean + front squat (empty barbell); :30 warm up for gymnastics skill between rounds
Strength:
In 16:00, complete 4 rounds of the following (:90 rest between rounds) -
1st: 12-16 alt pistol squats
2nd: :60 work on gymnastics skill of choice
3rd: 3-5 squat cleans, warming up to WOD weight
WOD:
15:00 AMRAP -
30 sit-ups
15 pull-ups or ring rows
10 squat clean (135/95 or 95/65)
30 sit-ups
12 pull-ups or ring rows
10 squat clean (155/105 or 125/85)
30 sit-ups
9 pull-ups or ring rows
Max squat clean (165/115 or 155/105)
Accessory:
Accumulate 2:00 supine hamstring wall stretch https://youtu.be/771yayd8nEk
Monday, January 16 - Saturday, January 21
Monday, January 16
Warm-up: 10-8-6-4-2 clean and press (start w/ empty barbell and build to 65% jerk 1RM, or moderate weight) + ring rows + alt thoracic reach from squat
Strength:
Every 2:00 x6 (12:00) -
3-5 power clean and jerk
*Sets 1-2 65% 1RM jerk; sets 3-4 70% 1RM jerk; sets 5-6 75% 1RM jerk
WOD:
5 rounds for time -
3 power clean
3 front squat
3 shoulder to overhead
9 pull-ups
*Barbell weight = 135/95 or 95/65
Accessory:
3x 12-14 alt gorilla row https://youtu.be/urfjFI2Ahww
Tuesday, January 17
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 75% 1RM) + banded pvc v-ups https://youtu.be/uj86qnhZaVM + push-up to pike
Strength:
Every :90 x5 (15:00) -
1st: 3-5 bench press @ 75% 1RM, or moderately heavy weight
2nd: :30 strict toes-to-bar or v-ups (weighted if possible) https://youtu.be/xX9Hzi7Onnw
WOD:
EMOM until 100 push-ups (Rx+ 200 push-ups) -
1st: 10/8 cal row or ski
2nd: Max push-ups
Accessory:
3x12-15 DB flys, light to moderate weight https://youtu.be/xkAjS_gPerI
Wednesday, January 18
Warm-up: 3 rounds - 6/side banded single leg RDL https://youtu.be/JJx_4M9BNg4 + 8 banded good mornings + 10 air squats + :30 elevated pigeon stretch/side
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
1st: 6-8 single leg, or staggered stance, KB RDL/side (54/35 or 35/20) https://youtu.be/b9bHy3ojQWA / https://youtu.be/IXzdtAeM1qk
2nd: 16-20 alt goblet reverse lunge (54/35 or 35/20)
WOD:
For time (18:00 cap) -
150 cal bike
E2MOM starting @ 2:00 - 7-10 wall balls (20/14 or 14/10)
Accessory:
Accumulate 50-75 hollow rocks
Thursday, January 19
Warm-up: 3 rounds - 10 banded pull-aparts + 8 banded forward raises + 6 muscle snatch (empty barbell) + 4 OHS (empty barbell or pvc) + :30 plank
Strength:
Every :90 x8 (12:00) -
1-3 power or squat snatch, building to a heavy single if possible
WOD: (20:00)
For quality reps @ steady pace (try to stay in Zone 3 or about 70% HR max)
10-20-30-40-50
Double under or singles (double reps)
Alt DB snatch (50/35 or 35/20)
Sit-ups
Accessory:
3-way shoulder stretch, 1:00 per position https://youtu.be/4mL9mVK_CTk
Friday, January 20
Warm-up: 5-4-3-2-1 back squat (empty barbell) + bootstrappers + inch worms w/ push-up + step-ups/side; :30 runners lunge between rounds
Partner WOD:
In teams of 2, you go, I go -
From 0:00-15:00 -
16 rounds
8 back squats (135/95 or 95/65)
8 toes-to-bar, knees-to-elbow, or v-ups
(Athletes switch after a full round)
From 16:00-30:00 -
80 HSPU, or any push-up variation
80 burpee box jump-over or burpee step-overs (24/20 in)
(Partition reps however you’d like)
*Score is time for Part A and time for Part B
Accessory:
Accumulate 30-50 barbell hip thrusts @ back squat weight
Saturday, January 21
Warm-up: 3 rounds - 10 good mornings (empty barbell) + 10 banded rows + 10 banded lat pull-downs + 10 plank-ups + :30 chest opening stretch
Strength:
15:00 EMOM -
1st: 3-5 deadlift, warming up to WOD weight
2nd: 8-10 alt Renegade rows (2 @ 50/35 or 35/20)
3rd: Rest
WOD:
15:00 AMRAP -
3 bar muscle-up, pull-up, or ring rows
5 deadlift (315/205 or 225/155 or 155/105)
7 DB bench press (2 @ 50/35 or 40/20)
Accessory:
5-10 mins HS work
Monday, January 8 - Saturday, January 14
Monday, January 9
Warm-up: 5-4-3-2-1 runner lunge w/ thoracic rotation/side + muscle snatch + OHS or front squat (empty barbell); :30 easy jump rope between rounds
Strength: (16:00)
Every 2:00 x8, build to a heavy set of 2 if possible (or stay moderate for 5-7 reps) -
OHS or front squat or dual DB front rack squat
6-6-4-4-2-2-2-2
WOD: (16:00)
4 rounds for time -
30 double under or 60 singles
15 power snatch (75/55 or 55/35) or dual DB snatch (2 @ moderate weight)
30 double under or 60 singles
:60 rest between rounds
Accessory:
Accumulate 2:00 flutter kicks, weighted if possible https://youtu.be/go0gwGDO0gI
Tuesday, January 10
Warm-up: 3 rounds - 10 banded good mornings + 5 kip swings or :20 hollow hold + 10 alt step-ups + :30 elevated pigeon stretch/side + :30 glute bridge hold
Strength:
9:00 EMOM -
1st: 3-5 barbell deadlift or KB sumo deadlift, getting warm for WOD
2nd: Max unbroken BMU, pull-ups, or ring rows
3rd: Rest
WOD: (20:00)
5:00 AMRAP - 8 deadlift (135/95 or 95/65) + 8 box jump-over or step-over (24/20)
-2:00 rest-
4:00 AMRAP - 6 deadlift (185/125 or 125/85) + 6 box jump-over or step-over (24/20)
-2:00 rest
3:00 AMRAP - 4 deadlift (225/155 or 175/125) + 4 box jump-over or step-over (24/20)
-2:00 rest-
2:00 AMRAP - 2 deadlift (275/185 or 225/155) + 2 box jump-over or step-over (24/20)
*Sub barbell deadlift to 12-10-8-6 KB sumo deadlift, moderate to heavy
Accessory:
Accumulate 1:00/side standing banded hamstring stretch https://youtu.be/hb0RpgIxD8k
Wednesday, January 11
Warm-up: 10-8-6-4-2 banded Pallof press/side + push-up to pike + alt scorpion stretch + DB incline bench (start light and build to Strength) + air squats
Strength:
In 14:00, complete 4 rounds of the following (:90 rest between rounds) -
1st: 10-12 prone incline DB alt forward raises https://youtu.be/Pk-ZAld8cUY
2nd: 8-10 incline DB bench press, challenging weight
WOD:
For time -
Buy-in: 75 wall balls (20/14 or 14/10)
42-30-18
HSPU, or any push-up variation
21-15-9
Bike cals
*After wall balls, athlete completes 42 HSPU, then 21 bike cals, etc….
Accessory:
Accumulate 1:00/side banded tricep kickback https://youtu.be/vzi_BxHuKqA
Thursday, January 12
Warm-up: 3 rounds - 8 clean pulls + 8 muscle clean (empty barbell) https://youtu.be/yIija-24M7g + :30 wrist rockers + 8 alt reverse Samson
Strength:
In 16:00, complete the following sequence (:90 rest between sets) -
Power clean (start light and build or stay moderate for 6-8 reps
5-4-3-2-1-1-1-1
WOD:
On a 15:00 running clock -
40/30 cal row or ski
21 hang power clean (135/95 or 95/65)
40/30 cal row or ski
15 hang power clean (135/95 or 95/65)
40/30 cal row or ski
9 hang power clean (135/95 or 95/65)
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
*Score is total TTB, KTE, or v-ups
Accessory:
Tabata supine heel taps https://youtu.be/2CvMvcfhiTo
Friday, January 13
Warm-up: 3 rounds - 8 strict press + :30 prone shoulder stretch/side + 10 alt toe touch from plank + :30 plank-up + 10 banded forward raises
Strength:
Every :90 x10 (15:00) -
2-4 push jerk or split jerk (start light and slowly build in weight if possible)
WOD:
For time -
100 sit-ups
50 strict press (105/75 or 75/55 or 55/35)
E2MOM - 6-8 burpees
Accessory:
Accumulate 30-50 barbell bicep curls (45/35) or DB curls (moderate weight)
Saturday, January 14
Warm-up: 2 rounds - 10 pass throughs + :60 easy bike + 8 back squats (empty barbell) + :60 warm up for gymnastics skill
Strength:
Every :90 x5 (15:00) -
1st: :45-:60 work on gymnastics skill of choice or challenging plank
2nd: 3-5 back squat, warming up to WOD weight
WOD: (20:00)
For quality reps -
Back squat (@ bodyweight, ¾ bw, or ½ bw) or DB squat (2 @ moderate weight)
1-2-3-4-5-6-7-8-9-10
*5-10 pull-ups or ring rows after each round
Accessory:
Accumulate 3:00 reverse Chinese plank, weighted if possible https://youtu.be/aAZmwHeM7Ww
Monday, January 2 - Saturday, January 7
Monday, January 2
Warm-up: 5-4-3-2-1 squat or power clean (start w/ empty barbell and build to WOD weight) + Cossack squat/side (no weight); 10 m DB death march between rounds https://youtu.be/NMIx-S_8VEY
WOD: (30:00)
For time -
5,000 meter row or ski (scale to 3,000)
*Every 2:00, 3-5 squat clean or power clean (135/95 or 95/65)
Accessory:
Accumulate 1:00/side standing banded hamstring stretch https://youtu.be/hb0RpgIxD8k
Tuesday, January 3
Warm-up: 3 rounds - :30 90/90 hip switch https://youtu.be/m51AZSXMvEA + 10 reverse Samsons + :20-:30 top of ring row hold + 10 banded good mornings
Strength:
In 15:00, superset the following x3 (:90 rest between rounds) -
6/side Bulgarian split squat, Farmer hold (2 @ moderate weight) https://youtu.be/Fmjj7wFJWRE
6/side Bulgarian split squat, no weight
8 DB RDL (2 @ challenging weight)
WOD: (16:00)
3:00 AMRAP x4 (3:00 work/1:00 rest)
3 muscle-up, or 6 pull-ups or ring rows
6-9 bike cals
12 wall balls (20/14 or 14/10)
*Pick up where you left off each round; score is total rounds
Accessory:
Accumulate 1:00 side plank w/ banded row/side
Wednesday, January 4
Warm-up: 3 rounds - 10 banded forward raises + 8 strict press (empty barbell) + 10 banded rows + 8 pass throughs + :30 hands on box stretch
Strength:
Every :90 x10 (15:00) -
2-4 push or split jerk from rack (start light and build to a heavy set of 2 if possible)
WOD:
3 rounds for time -
75-100 double under or 100-200 singles
20 shoulder to overhead (95/65 or 65/35)
Accessory:
Accumulate 30 prone pvc behind-the-neck press https://youtu.be/9QkP5s1s6Aw
Thursday, January 5
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and slowly build to Strength) + alt toe touch from plank + alt reverse lunge; :30 banded side steps between rounds
Strength:
In 16:00, complete the following, building to a tough single if possible (:60 rest between sets) -
9-7-5-3-1-1-1-1
Back squat (start @ 50% 1RM)
WOD:
12:00 AMRAP -
15 DB deadlifts
12 DB suitcase lunge or goblet squat
9 DB hang power clean
*Suggested DB weight = 2 @ 50/35 or 40/20
Accessory:
Accumulate 1:00 90/90 hip stretch https://youtu.be/t4Zz6-aG8Iw
Friday, January 6
Warm-up: 3 rounds - 8 bench press (empty barbell) + 10 banded pull-aparts + 8 v-ups + :30 plank with banded row/side https://youtu.be/EOwm77_WD_s
Strength:
In 14:00, complete 3 sets of the following (:90 rest between sets) -
3-5 bench press, warming up to WOD weight
6-10 strict pull-ups or challenging ring rows
8-10 reverse DB flys https://youtu.be/cU-A3AK_mrs
WOD:
E2MOM x8 (16:00) -
6-8 bench press (135/95 or 95/65 or 75/45)
8-10 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x 8-10 1-arm bent-over row/side, moderate weight
Saturday, January 7
Warm-up: 3 rounds - 8 muscle snatch (empty barbell) + :30 chest opening stretch + 8 push-up to pike + :30 handstand hold or plank + 8 alt step-ups
Strength:
Every :90 for 8 rounds (12:00) -
Power or squat snatch (build to heavy single if possible)
5-4-3-2-1-1-1-1
WOD:
For time -
Buy-in: 10 wall walks
Directly into-
10-9-8-7-6-5-4-3-2-1
HSPU, or any push-up variation
Burpees
Box jumps or step-ups (30/24 or 24/20 in)
Accessory:
3x max effort dips (ring, bar, or bench), 2:00 rest between sets
Monday, December 26 - Saturday, December 31
Monday, December 26
Warm-up: 10-8-6-4-2 tempo ring rows + pass throughs + DB incline bench press (light weight) + quadruped thoracic rotation/side https://youtu.be/QWwiOHexU8I
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
1.) 8-10 DB incline bench press (2 @ challenging weight)
2.) 15-:30 chin-over-bar hold (supinated grip) or dual DB gun hold https://youtu.be/1GzxEueuHMU
WOD:
For time -
27-21-15-9
Pull-ups or ring rows
Bike calories
Accessory:
Accumulate 2:00 banded lat pull-down from hollow https://youtu.be/8teOLm4Q2jk
Tuesday, December 27
Warm-up: 3 rounds - 10 alt scorpion stretch + 8 bootstrappers + 6 hang power clean (start light and build to WOD weight) + :30 easy jump rope
Strength:
In 14:00, complete 4 rounds of the following (2:00 rest between rounds) -
Max unbroken DB hang power cleans (2 @ 50/35 or 40/20)
WOD:
For time -
25 wall balls (20/14 or 14/10)
75 double under or 150 singles
100 air squats
75 double under or 150 singles
25 wall balls (20/14 or 14/10)
Accessory:
3x 12-15 supine hamstring curls on exercise ball (:60 rest) https://youtu.be/EqJo6tPKEC8
Wednesday, December 28
Warm-up: 10:00 AMRAP @ steady pace - 6 Pendlay row (building to Strength) + 8 alt reverse Samson + 6 muscle snatch + 8 banded good mornings
Strength:
In 18:00, complete 4 rounds of the following (:90 rest between rounds) -
1.) 8-10 Pendlay row (125/85 or 85/55) https://youtu.be/O9v7sb3JAPk
2.) 8-10 1-arm DB overhead walking lunge/side or goblet lunge (50/35 or 40/20)
3.) 16-20 KB swings (70/54 or 54/35 or 35/20)
WOD:
10:00 EMOM for total reps (:30 work/:30 rest) -
Power snatch (95/65 or 65/35) or alt DB snatch (moderate weight)
*Target reps = 80-100
Accessory:
2-3x 8/side supine DB external rotation (choose a lighter weight and do not let your wrist break) https://youtu.be/x61Wn4PBc60
Thursday, December 29
Warm-up: 2 rounds - 10 alt single leg v-ups + :30 easy bike + 10 alt toe touch from plank + :30 flutter kicks + 10 alt groiners + :20 handstand hold or plank
Strength:
In 16:00, complete 4 rounds of the following (:90 rest between rounds) -
1.) Max effort strict HSPU, or any push-up variation https://youtu.be/hvoQiF0kBI8
2.) 6-8 deadlift, warming up to WOD weight
WOD:
4 rounds for quality reps (increase weight each round if possible) -
15-20 toes-to-bar, knees-to-elbow, or v-ups
15-20 deadlift
Round 1 = 185/125 or 135/95 or 95/65
Round 2 = 225/155 or 185/125 or 135/95
Round 3 = 275/185 or 225/155 or 185/125
Round 4= 315/205 or 275/185 or 225/155
Accessory:
Accumulate 1:00 wall assisted figure-4 stretch/side https://youtu.be/Wrc8bvRpKUA
Accumulate 1:00 prone pec stretch/side https://youtu.be/TWjc1WDx0iI
Friday, December 30
Warm-up: 10-8-6-4-2 bench press (empty barbell) + alt thoracic rotation from squat + KB hip opening stretch/side; :20 chest opening stretch between rounds
Strength:
Every :90 x10 (15:00) -
3-5 bench press (start light and build to a heavy set of 3 if possible)
Partner WOD: (20:00)
30 rounds for time (you go, I go) -
5 thrusters (95/65 or 65/35)
5 front squats (95/65 or 65/35)
5 burpees over barbell
*Partners switch after 1 full round
Accessory:
2-3x 10-12/side single leg prone banded hamstring curls https://youtu.be/0spHTVOeZ-4
Saturday, December 31
Warm-up: 5-4-3-2-1 muscle clean + box step-up/side + hamstring walkout https://youtu.be/DppRPn3BOB4 ; :30 gymnastics warm-up of choice between sets
Strength:
Every :90 x5 (15:00) -
1.) :45 work on gymnastics skill of choice
2.) 3-5 hang power cleans, getting warm for WOD
WOD:
20:00 AMRAP -
2,000 m row or ski
30 hang power cleans (135/95 or 95/65)
30 box jump over or step-overs
Max bar muscle-up, pull-ups, or ring rows
Accessory:
Accumulate 75-100 sit-ups, weighted if possible