Monday, January 15 - Saturday, January 20
Monday, January 15
Warm-up: 2 rounds - 8 ring rows (supinated grip) + 8 muscle clean and press (start w/ empty barbell) + :30 wrist rockers + 10 pvc pass throughs + 10 alt scorpion stretch https://youtu.be/M52o9ys7jU4?si=gTM10IrTHIA1obYn
Strength:
Every :90 x4 (12:00) -
3-5 clean and jerk (start light and build to 75% jerk 1RM)
Supinated grip pull-ups (1 set of max unbroken reps)
WOD: (16:00)
5:00 EMOM -
10/8 cal row + 1 clean and jerk @ 75% jerk 1RM, or moderate weight
-2:00 rest-
4:00 EMOM -
10/8 cal row + 1 clean and jerk @ 80% jerk 1RM, or moderately heavy weight
-2:00 rest-
3:00 EMOM -
10/8 cal row + 1 clean and jerk @ 85% jerk 1RM, or heavy weight
Accessory:
3x 8-10/side - single arm parallette row from plank
https://youtu.be/WnaQOjOsxNI?si=LpufbDFCrbct6Qcr
Tuesday, January 16
Warm-up: 2:00 easy bike (once), then 5-4-3-2-1 Cossack squat/side + reverse Samson/side + goblet squat (start light and build) + banded RDL/side
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
6-8 single leg KB RDL/side @ moderate weight
6-8 KB Turkish sit-up/side https://youtu.be/dv_nNf43Qck?si=ga4Klbr7eBmeK2xs
WOD:
Every 4:00 x4 (16:00) -
:30 wall sit
10/8 bike cals
10 goblet squat (70/54 or 54/35 or 35/20)
Accessory:
3x 10-15 lateral v-ups/side https://youtu.be/ZNRFEabGerw?feature=shared
Wednesday, January 17
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 50% 1RM) + banded snow angels + banded pull-aparts + alt single leg v-up
Strength:
Every :90 x8 (12:00) -
Bench press
Set 1 - 5 @ 50% 1RM
Set 2 - 5 @ 55% 1RM
Set 3 - 5 @ 60% 1RM
Set 4 - 5 @ 65% 1RM
Set 5 - 5 @ 70% 1RM
Set 6 - 5 @ 75% 1RM
Set 7 - 5 @ 80% 1RM
Set 8 - Max reps @ 85% 1RM
WOD:
For time, including rest (1:1 work/rest ratio per set) -
21-15-9-15-21
Toes-to-bar, knees-to-elbow, or trx knee tucks from plank
https://youtube.com/shorts/s9VHMkl5ydM?si=5exyfrDLB2-FAqBE
Accessory:
3x 6-8 banded face pull w/ external rotation
https://youtube.com/shorts/m8s7cblgdDQ?si=AKAOifzEPKVqJtKM
Thursday, January 18
Warm-up: 3 rounds - 10 alt groiners + 8 DB deadlift w/ banded hip (start light and build) + 6 push-up to pike + 4 wall ball cleans + :30 easy jump rope
Strength:
In 15:00, complete 4 rounds (:90 rest between rounds) -
10-15 DB deadlift w/ banded hip (2 @ 75/50 or 50/35 or 40/20) https://youtu.be/7hL27qgd6Dg?si=BV_q253RNuM4W3st
10-15 DB push-ups https://youtu.be/VrSGEXrwZAc?si=SHXhqulYCap8J-Mh
WOD:
12:00 EMOM for total jump rope reps -
18 wall balls (scale to 12-15)
Max jump rope reps (double or singles)
Rest
Accessory:
3x 8-10 seated DB bicep curl (2 @ moderate weight); :60 rest between sets https://youtu.be/4hKyhFBeclI?si=yzmVK_W897ADfpev
Friday, January 19
Warm-up: 2 rounds - 12 banded rows + 10 alt lunges + 8 alt thoracic reach from low squat + 6 inch worms + 4 burpee broad jump + :30 easy row or ski
Strength:
In 15:00, superset the following x3 (:90 rest between rounds) -
20 sit-ups
15 alt KB gorilla row (2 @ 54/35 or 35/25)
10/side banded row from side plank, :02 concentric tempo
WOD:
12:00 AMRAP for total burpees -
3 rounds
500 meter row or ski
30 lunges
Max burpees or up downs to target (target should be 6 inches above standing reach)
(Start burpees once you finish the 3 rounds)
Accessory:
Accumulate 30-50/side single foot elevated glute bridge
https://youtu.be/I7Zwyzr8COk?si=U4FTbirtO1dXx3dH
Saturday, January 20
Warm-up: 3 rounds - 12 banded lat pull-down from hollow + 12 alt box step-up + 6 muscle snatch + 6 OHS (empty barbell or pvc) + 6 alt shoulder taps from handstand OR :20 handstand hold, pike hold, or challenging plank
WOD:
30:00 EMOM -
4 BMU (or pull variation) + 8 box jump over or step-over (24/20 in)
10 power snatch (95/65 or 75/45 or 55/35)
Rest
20 ft handstand walk or :30-:45 HSW progression or challenging plank
10 overhead squat (95/65 or 75/45 or 55/35)
Rest
Accessory:
Accumulate 75-150 hollow rocks
Monday, January 8 - Saturday, January 13
Monday, January 8
Warm-up: 3 rounds - 8 alt pistol squat to bench + :30 easy jump rope + 8 ring row (:01 pause @ top) + :30 alt quad stretch/side + 8 alt Cossack squat (no weight) + :30 banded pull-aparts
Strength:
In 15:00, superset the following x4 (:90 rest between rounds) -
12 alt pistol squat or pistol squat variation
10 alt goblet Cossack squat @ light weight https://youtu.be/wrYqfSLWqdE?si=Jwu10rv8Q6A_0V_v
WOD:
10:00 AMRAP -
2 pull-ups or ring rows
5 double under or 10 singles
4 pull-ups or ring rows
10 double under or 20 singles
6 pull-ups or ring rows
15 double under or 30 singles
8 pull-ups or ring rows
20 double under or 40 singles
*Continue adding 2 pull reps and 5 double under or 10 single under reps each round
Accessory:
Accumulate 75-100 glute bridges, weighted w/ DB if possible (moderate weight) https://youtu.be/cruqsnAyU6A?si=MxUSrCiAkS3vfWEl
Tuesday, January 9
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell or pvc) + single leg v-up/side + :30 easy row or ski
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
3 power snatch (start light and build to WOD weight)
:30-:45 v-up or tuck-up, weighted if possible
:30-:45 plank-up to mountain climber https://youtu.be/NqFfxntZ25Q?si=jJSFN-p83HP8VYH_
WOD:
For time (10:00 cap) -
50 power snatch (115/85 or 95/65 or 65/45)
E2MOM starting @ 0:00 - 200 meter row or ski
Accessory:
3x8-10 banded snow angels https://youtu.be/4HMNr88xZ6Y?si=-EgQJ810OvsdQNDY
Wednesday, January 10
Warm-up: 3 rounds - 12 alt reach from low squat + 10 pvc pass through + 8 banded Pallof press/side + 6 back squat (start w/ empty barbell) + :20 HS hold or plank
WOD:
In 30:00, complete the following for quality reps @ steady pace -
10-10-7-7-4-4-1-1
Back squat (start light and build to a heavy single or stay moderate for 5-7 reps)
21-18-16-14-12-10-8-6
Sit-ups
*20 foot handstand walk, or :20-:40 HS walk progression or challenging plank, after each round
Accessory:
Accumulate 30 prone T raises (:01 pause @ top)
Thursday, January 11
Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + strict press (empty barbell) + runners lunge w/ thoracic rotation/side + :30 easy bike
Strength:
Every :90 x8 (12:00) -
3-position power clean + 2 push jerk (155/105 or 125/85 or 85/55)
*3 position clean 1.) from ground 2.) from above the knee 3.) from hips
WOD: (18:00)
6 rounds for total hang power cleans (2:00 work / 1:00 rest) -
10/7 cal bike
10 box jump or step-up (24/20 in)
Max hang power clean (115/75 or 85/55)
Accessory:
3x12-15 banded tricep pulls
Friday, January 12
Warm-up: 2 rounds - 8 dips from bench + 10 banded pvc lat pull-down + 8 bootstrappers + 10 alt single leg v-ups + 8 DB bench press (2 @ moderate weight)
Strength:
In 12:00, complete 3 rounds (:90 rest between rounds) -
1 max unbroken set - kipping toes-to-bar or knees-to-elbow OR 10-15 incline bench leg raises https://youtu.be/L_RsyHdDsBQ?si=U1amZsRN5ATFcBBT / https://youtu.be/V6pGX69u13w?si=YqGMi5GLyCnk9gy-
6-10 dips from rings, dip handles, or bench (consider feet assisted or banded dips) https://youtu.be/9-pqYcvtXRo?si=s_PTXsPbiwoDugmA
Partner WOD:
For time -
150 DB bench press (2 @ 50/35 or 40/20 or 20/10)
*Wall sit - while P1 completes bench press reps, P2 holds a wall sit. Once P1 needs to rest, partners switch; reps should be split evenly
**Rx+ weight option = 2 @ 70/50
Accessory:
Accumulate 2:00 dual KB front rack hold (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/2W87XHdiZJg?si=2tgjWBwrYnJ3HP0M
Saturday, January 13
Warm-up: 3 rounds - 10 banded good morning + 8 push-up to pike + :30 gymnastics warm-up + 8 alt reverse Samson + 10 banded forward raises
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
:60 work on gymnastics skill of choice
3-5 deadlift, warming up to WOD weight
WOD:
Every 5:00 x4 (20:00) -
18 bike calories
15 deadlift (225/155 or 155/105 or 105/75)
12 HSPU, or any push-up variation
Accessory:
Accumulate 50-75 banded hamstring curls https://youtube.com/shorts/zBwbXWOaVuI?si=ZGxW0djynwENExIr
Monday, December 1 - Saturday, December 6
Monday, January 1
Happy New Year!
Open Gym training option -
Warm-up: 3 rounds - :30 easy row or ski + 12 banded rows + 10 bootstrappers + 8 alt scorpion stretch + 6 plank-ups + 4 kip swings or :20 hollow hold
WOD:
In teams of 2 (you go, I go) for time -
5,000 meter row or ski
Every 4:00, get 30 squats + 20 push-ups + 10 pull-ups
Tuesday, January 2
Warm-up: 3 rounds - 10 banded pull-aparts + 10 banded good morning + 10 pvc pass through + 5 bench press (build to 50% 1RM) + :30 alt quad stretch
Strength:
In 15:00, build to a challenging set of 10 (2:00 rest between sets) -
5x10 bench press (start @ 50% 1RM)
WOD:
3 rounds for time (:60 rest between rounds) -
25 American KB swings (54/35 or 35/20 or 20/10)
25 bike cals (scale to 15)
Accessory:
3x10 plate row from Sorenson hold, :01 pause at top (:60 rest) https://youtube.com/shorts/vjQUTc_x-3I?si=6b8m8sK5bvlYgkg-
Wednesday, January 3
Warm-up: 5-4-3-2-1 Curtis P complex + reverse Samson/side + Cossack squat/side + :30 supine toes-to-rig + :30 banded forward raise
Strength: (12:00)
Every :90 x8 (start light and build to challenging single) -
1 Curtis P complex https://youtu.be/FVMFhQE7Mow?feature=shared
WOD:
E2MOM x10 (20:00) -
4 toes-to-bar, knees-to-elbow, or v-ups
3 hang power clean (135/95 or 95/65 or 65/45)
2 front squat (135/95 or 95/65 or 65/45)
1 jerk (135/95 or 95/65 or 65/45)
Accessory:
Tabata Russian twists w/ wall ball (20/14 or 14/10)
Thursday, January 4
Warm-up: 3 rounds - 10 banded snow angels + 8 banded face pull w/ external rotation + 6 alt goblet curtsy lunge (start light and build) + :30 easy jump rope https://youtube.com/shorts/m8s7cblgdDQ?si=rNooKfqlb-z6g3bG
Strength:
In 14:00, superset the following x3 (:90 reset between rounds) -
10-12 alt KB gorilla row (2 @ 54/35 or 35/20 or 20/10)
10-12 alt goblet curtsy lunge (54/35 or 35/20 or 20/10)
10-12/side banded row from side plank position
WOD: (13:00)
For total wall ball reps -
3:00 AMRAP -
100 double under or 200 singles
Max wall balls (20/14 or 14/10)
-2:00 rest-
3:00 AMRAP -
75 double under or 150 singles
Max wall balls (20/14 or 14/10
-2:00 rest-
3:00 AMRAP -
50 double under or 100 singles
Max wall balls (20/14 or 14/10)
Accessory:
3x 8-10 DB chest-supported reverse fly (2 @ moderate weight)
https://youtu.be/G4KcUxqcXO8?si=BISo4VeEyeGxfVC4
Friday, January 5
Warm-up: 5-4-3-2-1 push-up to pike + thoracic reach/side from runners lunge + deadlift (start w/ empty barbell and slowly build) + :20 handstand hold or plank
Strength:
12:00 EMOM -
3-5 deadlift, building slightly heavier than WOD weight
Max distance handstand walk or :30 handstand walk progressions
Rest
WOD: (Diane prep)
Every 6:00 x3 (18:00) -
30 sit-ups
20 handstand push-up or any push-up variation
10 deadlift (225/155 or 155/105 or 105/75)
Accessory:
3x10-15 bicep curls @ 45/35 (:60 rest)
Saturday, January 6
Warm-up: 3 rounds - 5 burpee broad jump + 5 back squat (start w/ empty barbell and build to WOD weight) + 10 alt box step-up + 10 tempo ring row + 8 alt DB snatch (start light and build to WOD weight)
WOD:
30:00 EMOM -
5 burpees + 10 box jump over or step-over (24/20 in)
12 alt DB snatch (50/35 or 40/25 or 30/15)
Rest
10 back squat (135/95 or 95/65 or 65/45)
Max bar muscle-up or pull-up reps
Rest
Accessory:
3x 8-10 ring dips or dips from handles or bench
Tuesday, December 26 - Saturday, December 30
Tuesday, December 26
Warm-up: 5-4-3-2-1 DB bench press (start light and build to Strength weight) + Cossack squat/side + push-up to pike + pvc pass through + :30 easy bike
Strength:
9:00 EMOM -
6 DB bench press (2 @ 70/50 or 50/35 or 40/20)
WOD:
Every 8:00 x3 (24:00) -
21-15-9
Bike cals
Push-ups
*Complete all reps in 8:00 interval, then rest for remaining time; scale reps as needed to assure some rest each round
Accessory:
Accumulate 100 mountain climbers (rest as needed)
Wednesday, December 27
Warm-up: 3 rounds - 4 inch worms + 6 back squat (empty barbell) + 8 supine toes-to-rig + 10 alt box step-up + 12 alt reverse Samson
Strength:
Every :90 x8 (12:00) -
3 back squat
*Start light and build to a moderately heavy set of 3 or stay moderate for 5 reps/set
WOD:
15:00 AMRAP -
10 wall balls (20/14 or 14/10)
10 toes-to-bar, knees-to-elbow, or v-ups
10 box jumps (24/20 in)
Accessory:
3x 12-15/side hip drops
https://youtu.be/_iFUZc75_Ys?si=4sYd6o41peT_SkOF
Thursday, December 28
Warm-up: 3 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean (empty barbell) + 10 banded good mornings + :30 easy row + :30 wrist rockers
Strength:
12:00 EMOM -
3-5 power clean, warming up to WOD weight
:30 barbell roll out or plank on barbell https://youtu.be/3C1TRMJveXo?si=6krkMrAplXoox0kK
Rest `
WOD:
In 20:00, superset the following x6 (:90 rest between rounds) -
20 pulls on rower for max power
3 power clean, touch and go (175/125 155/105 or 95/65)
*Goal is to dial in on form under fatigue and a moderately challenging load; weight remains the same through all sets
Accessory:
3x 10 barbell hip thrusts (135/95 or 95/65); rest as needed
Friday, December 29
Warm-up: 3 rounds - 6 hang power snatch (start w/ empty barbell) + 8 banded forward raise + 10 tempo ring row + 12 alt groiner + :30 easy jump rope
Strength:
In 14:00, superset the following x3 (:90 rest between rounds) -
8-10/side 1-arm overhead DB walking lunge (50/35 or 40/20 or 20/10)
8-10/side 1-arm DB bent over row (same weight as above)
WOD:
For time -
10 bar muscle-up, jumping bar muscle-up, or challenging pull movement
20 hang power snatch (95/65 or 65/45 or 45/35)
40 double under or 80 singles
20 hang power snatch (95/65 or 65/45 or 45/35)
10 bar muscle-up, jumping bar muscle-up, or challenging pull movement
Accessory:
Accumulate 2:00 ring support hold or box support hold
https://youtu.be/KbR_lnfksAU?si=qnDlf4oHluj_vXdK
https://youtu.be/Xb70niFD0TU?si=h_Lzy_g7iV8NlSao
Saturday, December 30
Warm-up: 3 rounds - :20 pigeon stretch/side + :20 HS hold or plank + 10 alt toe touch from plank + 5 burpee broad jump + 5/side thread the needle w/ thoracic rotation + 5 deadlift (start very light and slowly build)
Strength:
Every :90 x4 (12:00) -
:30-:45 handstand work (e.g., shoulder taps on wall, plate marches on wall, extended plank, HS pirouettes, HS walk for speed, etc…) https://youtu.be/aQFqq4I2pGY?si=kO-sKZlCvYxOn9WI
3-5 deadlift (continue to build to WOD weight)
WOD: (12:00)
3 rounds for total burpees (3:00 work / 1:00 rest) -
15 handstand push-ups or seated DB OH press (2 @ 30/20 or 25/15 or 20/10)
15 deadlifts (225/155 or 155/105 or 95/65)
Max lateral burpees over barbell or max up downs
https://youtu.be/9ZclFW6ytMs?si=-bjq3Q4yBjAeDHGp
Accessory:
1:00 seated hamstring stretch/side + 1:00 banded hip flexor stretch/side + 1:00 figure-4 stretch/side
Monday, December 18 - Saturday, December 23
Monday, December 18
Warm-up: 5-4-3-2-1 power snatch + overhead squat (start w/ empty barbell and slowly build to Strength weight) + push-up to pike + :30 supine toes-to-rig
Strength:
14:00 EMOM (barbell weight suggestion = 115/75 or 75/55 or 45/35) -
1 power snatch + 2 hang power snatch + 3 overhead squat
Rest
*The goal is to lift moderate with a high focus on mechanics
WOD:
15:00 AMRAP -
5 toes-to-bar, knees-to-elbow, or v-ups
5 handstand push-up, or any push-up variation
5 hang power snatch (95/65 or 65/45 or 45/35)
Accessory:
1:00 banded lat stretch/side
Tuesday, December 19
Warm-up: 3 rounds - 8 tempo ring row + 10 alt reverse Samson + 8 alt scorpion stretch + 10 alt thoracic reach from low squat + 8 pvc pass through
Strength:
Every :90 x4 (12:00) -
Max unbroken strict pull-up or inverted barbell row (rest once you drop off pull-up bar)
2 alt DB lunge + 3 DB HPC + 3 DB front rack squat (start light and build)
WOD:
E2MOM x7 (14:00) -
10 alt suitcase DB lunge (2 @ 50/35 or 40/20 or 20/10)
8 DB hang power clean (2 @ 50/35 or 40/20 or 20/10)
6 DB front rack squats (2 @ 50/35 or 40/20 or 20/10)
Accessory:
Accumulate 20 reps - banded ITW complex
Wednesday, December 20
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 80% 1RM) + banded pull-apart + banded snow angels + :30 easy jump rope
Strength:
8:00 EMOM -
3 bench press @ 80% 1RM, or challenging weight
WOD:
3 rounds for total time (2:00 rest between rounds) -
12 burpees or up downs
42 double under or 84 singles
9 burpees or up downs
30 double under or 60 singles
6 burpees or up downs
18 double under or 36 singles
Accessory:
3x10 cable face pulls @ moderate weight (:60 rest)
Thursday, December 21
Warm-up: 2 rounds - 8 clean pull + 6 clean high pull + 8 muscle clean (empty barbell) + 8 alt box step-up + 6 kip swing + :30 wrist rockers
Strength:
Every :90 x8 (12:00) -
5-4-3-2-1-1-1-1
Power clean (start light and build to WOD weight)
WOD:
20:00 rounds @ steady pace (zone 2) -
1 power clean (185/135 or 155/105 or 95/65)
2 box jump over or step-over (24/20 in)
3 chest-to-bar pull-up or other pull variation
Accessory:
Accumulate 50-75 v-up (weighted w/ 10# plate if possible)
Friday, December 22
Warm-up: 2 rounds - :30 alt quad stretch + 8 bootstrappers + :20 handstand hold (back to mats if possible - see video) + 5 back squat (empty barbell) + :30 easy row
Strength:
In 12:00 complete 3 rounds for the following (:90 rest between rounds) -
Max distance HS walk or :30-:45 handstand walk progression
5 back squat, warming up for WOD
WOD:
4:00 AMRAP x3 for total squats (4:00 rest between AMRAP’s) -
4:00 AMRAP -
400 meter row or ski
18/15 cal bike (scale to 15/9)
Max back squat (115/75 or 85/55 or 45/35)
-4:00 rest-
4:00 AMRAP -
400 meter row
18/15 cal bike (scale to 15/9)
Max back squat (125/85 or 95/65 or 65/45)
-4:00 rest-
4:00 AMRAP -
400 meter row or ski
18/15 cal bike (scale to 15/9)
Max back squat (135/95 or 115/75 or 75/55)
Accessory:
3x 10-15 GHD hip extensions (:60 rest)
Saturday, December 23
Warm-up: 3 rounds - 5 inch worm w/ push-up + 10 alt Cossack squat + 5 banded forward raise + 10 air squat + 5 burpee broad jump
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
:60 work on gymnastics skill of choice
:60 max sit-ups
Partner WOD:
For time -
200 wall balls (20/14 or 14/10)
E2MOM - 5 synchro burpees
*Partners split reps evenly on wall balls (you go, I go), but complete burpees together (synchro)
Accessory:
Accumulate 50-75 seated banded hamstring curls
https://youtube.com/shorts/zBwbXWOaVuI?si=45shGaM-unknj3_-