Monday, February 5 - Saturday, February 10
Monday, February 5
Warm-up: 3 rounds - 9 banded good mornings + 7 DB bench (start light and build to WOD weight) + 5 push-up to pike + 3 bear complex (start w/ empty barbell)
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
10-15 DB push-ups (use the weight you plan to bench in WOD) https://youtu.be/VrSGEXrwZAc?si=DSFZYHNt53Eiq7iQ
4-3-2-1 bear complex (start light and build if possible) https://youtu.be/5_lc4X-7szY?si=-DUAUt0WftHlWSms
WOD:
10:00 AMRAP -
3-6-9-12…etc
DB bench press (2 @ 50/35 or 40/20 or 20/10)
Front squat (take barbell from ground @ 95/65 or 45/35)
*Continue to add 3 reps to each movement until time is up
Accessory:
Accumulate 50-70 mountain climbers, banded if possible (rest as needed) https://youtu.be/raTrsBMzJfo?si=60-AYFyXfoHLOcM8
Tuesday, February 6
Warm-up: 3 rounds - 12 pvc pass through + 10 tempo ring row + 8 alt curtsy lunge (no weight) + :30 easy bike + :30 banded pvc lat pull-down from hollow
https://youtu.be/-ver-j_BvkM?si=OovkbQJIVrEAO2J9
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
:30/side banded Pallof press walkout https://youtu.be/AA3papEyrKU?si=NC1NXR8gT1-x6ZHq
8-10/side goblet curtsy lunge @ moderate weight
WOD:
5 rounds for time -
20/15 cal bike
10-8-6-4-2
Bar muscle-up, chest-to-bar pull-up, or challenging pull variation
Accessory:
3x8 DB chest-supported row, :03 pause @ top (2 @ moderate weight)
https://youtu.be/0-DXJiceG-0?si=pRq3o3jKIRthXYq-
Wednesday, February 7
Warm-up: 5-4-3-2-1 dual DB push press (start light and build to Strength weight) + Cossack squat/side + reverse Samson/side + :30 easy jump rope
Strength:
12:00 EMOM -
8-10 DB push press (2 @ 50/35 or 40/20 or 20/10)
3-5 deadlift, getting warm for WOD
Rest
WOD:
E2MOM x9 (18:00) -
0:00-6:00
9 deadlift (155/105 or 115/85 or 95/65) + 25 double under or 40 singles
6:00-12:00
7 deadlift (175/125 or 155/105 or 115/85) + 35 double under or 60 singles
12:00-18:00
5 deadlift (225/155 or 175/125 or 155/105) + 45 double under or 80 singles
*For example, starting @ 0:00, athlete completes 9 deadlift + 25 double under, then rests until 2:00
Accessory:
Accumulate 30-60/side banded row from side plank
Thursday, February 8
Warm-up: 2:00 easy row or ski, directly into - 5-4-3-2-1 thoracic reach/side from runners lunge + power snatch (start w/ empty barbell and build to WOD weight) + :20 seated leg raises + :20 HS hold or plank
WOD:
36:00 EMOM -
15/12 cal row or ski (scale to 12/9)
5 wall ball + 3 HSPU + 1 power snatch (115/85 or 85/55 or 55/35)
Rest
30 ft HS walk or :30 HS walk progression (e.g., extended plank)
Max unbroken* toes-to-bar reps (scale to knees-to-elbow or incline leg raises)
Rest
*Rest starts once you drop off pull-up bar
Accessory:
Accumulate 2:00 banded dead bug (make sure lower back stays pressed to ground) https://youtu.be/wCwn7-Z-XjE?si=CAle6aKUCiPnwXSw
Friday, February 9
Warm-up: 3 rounds - 10 alt scorpion stretch + 5 back squat (start w/ empty barbell and build to 50% 1RM) + :30 easy row + 5 burpee broad jump + 10 alt box step-up
Strength:
Every :90 x8 (12:00) -
5 back squat (start @ 50% 1RM and build by 5%, ending around 85% 1RM)
WOD: (15:00)
5:00 AMRAP for max burpees -
500 meter row
Max burpees or up downs over rower
-5:00 rest-
5:00 AMRAP for max box overs -
500 meter row
Max box jump over or step-over (24/20 in)
*Score is sum of burpee and box jump reps
Accessory:
Accumulate 60-100 sit-ups
Saturday, February 10
Warm-up: 1:00 easy bike, directly into - 5-4-3-2-1 pvc jerk balance https://youtu.be/uChko6SbE5g?si=9ZPo5jES-fO8vYGd + push or split jerk (start w/ empty barbell and build to 60% 1RM) + thread the needle w/ thoracic rotation/side
Strength:
10:00 EMOM -
1 jerk, push or split, from rack
Round 1 and 2 - 60% 1RM
Round 3 and 4 - 65% 1RM
Round 5 and 6 - 70% 1RM
Round 7 and 8 - 75% 1RM
Round 9 and 10 - 80% 1RM
WOD:
14:00 EMOM -
12/9 cal bike
2 jerk, push or split @ 80% 1RM, or ending weight from Strength
Accessory:
Accumulate 2:00/side Copenhagen plank https://youtu.be/tKb76R21AfM?si=a759Ul_82wDIANO-
Monday, January 29 - Saturday, February 3
Monday, January 29
Warm-up: 2 rounds - 2:00 easy row, bike, or ski + 1:00 plank + 20 alt banded X walk https://youtu.be/RyJonI6zQaE?si=ssx6sK7g9lR2xy1J + 10 alt quad stretch
WOD: (30:00)
Every 10:00 x3, working @ 80-85% RPE -
500 meter ski
50/40 cal bike
500 meter row
*Change order as needed to share cardio equipment; scale volume to assure at least 1:00 rest per round
Accessory:
Accumulate 20-30/side woodchoppers w/ wall ball (20/14 or 14/10)
https://youtu.be/XeNqzecQ9hI?si=8CIb47KDVHuC6osb
Tuesday, January 30
Warm-up: 3 rounds - 5 front squat (empty barbell) + 5 inch worm w/ push-up + 5 thoracic reach from runners lunge/side + :30 easy jump rope
Strength:
In 12:00, complete the following every :90 x8 (start light and build moderate) -
1 Enderton front squat complex
(FS w/ :03 pause @ bottom + FS w/ double bounce + FS)
https://youtube.com/shorts/aoFsYe8Q1G4?si=-CoM0SVvIS1AEchu
WOD:
16:00 AMRAP -
10 air squats
10 lunges
15 push-ups
20 sit-ups
20 double unders or 40 singles
Accessory:
Accumulate 2:00/side Copenhagen plank https://youtu.be/tKb76R21AfM?si=1XE8ryXOJbrlQioF
Wednesday, January 31
Warm-up: 5-4-3-2-1 DB bench press (start light and slowly build to Strength weight) + muscle clean + thread the needle w/ thoracic rotation/side + :30 seated leg lifts https://youtu.be/IcTApCXeUxA?si=y9ZcMJXFIvGQGn61
Strength:
In 16:00 complete 4 rounds (:60 rest between rounds) -
8-10 DB bench press (2 @ 70/50 or 50/35 or 35/20)
12-15 banded kneeling hip thrust https://youtu.be/_m7fo4l6C80?si=tmLStAArj5ik2JV8
3-5 power clean, building to WOD weight
WOD: (11:00)
For total reps (ttb + burpees) -
From 0:00-4:00 -
15 power clean (135/95 or 95/65 or 75/45) + max toes-to-bar (or ttb variation)
-1:00 rest-
From 5:00-8:00 -
12 power clean (165/115 or 115/85 or 85/55) + max lateral burpees over barbell
-1:00 rest-
From 9:00-11:00 -
9 power clean (185/135 or 155/105 or 95/65) + max toes-to-bar (or ttb variation)
Accessory:
Accumulate 50-75 banded tricep pulls
Thursday, February 1
Warm-up: 3 rounds - 12 pvc pass through + 10 alt shoulder tap from HS or plank + 8 alt reaches from low squat + 6 strict press (start w/ empty barbell) + 4 broad jump
https://youtu.be/uhz-ia-2UcM?si=219zyV1-5-Ha7T2O
Strength:
16:00 EMOM -
20 foot handstand walk or :30 handstand walk progression
12-15 face pulls on rings or trx
3-5 jerk (push or split), building to WOD weight
Rest
WOD:
15 rounds for time -
5 wall balls (20/14 or 14/10)
3 box jump over or step-over (24/20 in)
1 jerk, push or split, from rack (175/125 or 155/105 or 95/65)
Accessory:
Accumulate 40-60 Russian twists from GHD or mat
https://youtu.be/3Xp-KnQt218?si=mdcBMZfE22uLyOB5
Friday, February 2
Warm-up: 10-8-6-4-2 back rack lunge (start w/ empty barbell & build to WOD weight) + banded good morning + banded lat pull down (3x3x3 tempo) + banded pull-apart
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
10-15 GHD hip extensions
6-8/side KB bird dog row @ moderate weight
8-10 ring dips or dips from handles or bench
WOD:
8:00 AMRAP -
2 rounds -
20 back rack lunge (take barbell from ground) @ 115/85 or 95/65 or 45/35
400 meter row or ski
Max bar muscle-up, jumping BMU, pull-up, or ring rows in remaining time
Accessory:
Accumulate 50-60 banded hamstring curls or 30 cable curls
Saturday, February 3
Warm-up: 3 rounds - 6/side Cossack squat + :30 ring support hold (or hold on handles or boxes) + 6 good morning w/ empty barbell + :30 top of ring row hold + 6 deadlift (build to 50% 1RM, or light weight)
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Deadlift (start @ 50% 1RM and build to heavy single if possible)
Ring row, horizontal if able (feet elevated if possible) https://youtube.com/shorts/Aw9IRuNYfRs?si=sGMhOXmBxgVEfBAP
Leg raises from ring support hold (scale to tuck-ups from box support hold) https://youtube.com/shorts/NYywpq6VLYg?feature=shared https://youtu.be/vkQEOOlVjSU?si=Qxv8OLvO_AFHcY7i
Accessory:
In 4:00 - tabata single leg v-ups (:20 work/:10 rest x8)
Monday, January 22 - Saturday, January 27
Monday, January 22
Warm-up: 3 rounds - 12 alt single leg v-up + 9 KB hip opener stretch/side + 6 inch worm w/ push-up + :30 easy row or ski + :30 easy bike
WOD:
Every 9:00 x4 (36:00) -
20 sit-ups (weighted, banded, or GHD if desired)
200 meter row or ski (scale to 150)
20 air squats (scale to 15)
15/12 cal bike (scale to 12/9)
20 v-ups (weighted if desired)
200 meter row or ski (scale to 150)
20 push-ups (scale to 10)
*The purpose of this work out is to stay in zone 2 of training; scale reps as needed to assure at least 1:00 rest/round
Accessory:
Superset x3 - 15-20 banded bicep curl + 15-20 banded tricep pulls (:60 rest between sets)
Tuesday, January 23
Warm-up: 5-4-3-2-1 scorpion stretch/side + strict press (empty barbell) + deadlift (start light and build to 65% 1RM) + Cossack squat/side + :30 easy jump rope
Strength:
In 14:00, superset the following x4 (:90 rest between sets) -
12-10-8-6 deadlift (set 1- 65%, set 2 - 70%, set 3 - 75%, set 4 - 80% 1RM)
3 push jerk from rack (start light and build to WOD weight)
WOD:
10 rounds for time -
15 double under or 30 singles
3 push jerk (from rack) @ 155/105 or 115/85 or 85/55
Accessory:
3x8/side open book stretch, banded if possible (:60 rest)
https://youtu.be/0Dnobp9nLYw?si=wHV-C_RZ2PAX27PY
Wednesday, January 24
Warm-up: 3 rounds - 5 back squat (start w/ empty barbell and build) + 10 banded good morning + 5/side thoracic reach from runners lunge + 10 alt box step-up + 5 tempo ring row (3x3x3)
Strength:
E2MOM x8 (16:00) -
10-10-7-7-4-4-1-1
Back squat or box squat
*Start light and build to heavy single or stay moderate for 8x5-7
WOD:
12:00 AMRAP -
6 DB hang power clean (2 @ 50/35 or 40/25 or 20/10)
5 box jumps or step-ups (27/24 in)
3 bar muscle-up, chest-to-bar pull-up, or other pull variation
Accessory:
Accumulate 30-50 supine hamstring curls on exercise ball https://youtube.com/shorts/xB1lGVzRwWk?si=8WJNpXDxBrpyGk0z
Thursday, January 25
Warm-up: 3 rounds - 3 snatch pull + 3 snatch high pull + 3 muscle snatch + 3 overhead squat (empty barbell or pvc) + 8 alt pistol squat to bench + :30 on cardio machine of choice
Strength:
Every :90 x6 (9:00) -
1 power snatch + 2 hang power snatch + 3 overhead squat (high focus on mechanics, weight should be light)
WOD:
For total reps (12:00) -
3:00 wall walks (scale to pike or tuck up on rower, see video links below)
3:00 bike calories
3:00 alt pistol squat, or pistol squat variation
3:00 row or ski calories
*There is no built in rest for this work out, take a quick breather when needed
https://youtu.be/8p9TK--nihE?si=lUVs7EgILrUTl55v
https://youtu.be/Pn1bIa9JS3g?si=Xy9eaHd5RIA2Z2_-
Accessory:
Accumulate 1:00/side banded hip flexor/lat stretch
https://youtu.be/blxidE5iv2I?si=7WJqUnxjN62xRbiE
Friday, January 26
Warm-up: 2 rounds - 8 bench press (empty barbell) + 10 supine toes-to-rig + 12 banded lat pull-down + 14 banded bent-over row + 12 banded pull-aparts
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
3-5 bench press (build to WOD weight)
8-10 banded KB chainsaw row/side @ moderate weight
WOD:
E2MOM x9 (18:00) -
0:00-6:00 - 9 bench press (135/95 or 95/65 or 75/45) + 5 toes-to-bar
6:00-12:00 - 7 bench press (155/105 or 125/85 or 85/55) + 7 toes-to-bar
12:00-18:00 - 5 bench press (175/125 or 155/105 or 95/65) + 9 toes-to-bar
*Athlete completes 9 BP + 5 TTB @ 0:00, then rests until 2:00. Continue this pattern, making note of rep and weight changes after every 3 rounds; scale toes-to-bar to knees-to-elbow or incline bench leg raises https://youtu.be/V6pGX69u13w?si=Wn9UIsV42zCEC7ff
Accessory:
3x8-10 banded external rotation https://youtu.be/2mW5ggMh_Bo?si=78wcDg1UeLix27-_
Saturday, January 27
Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + front squat (empty barbell) + reverse Samson/side + push-up to pike
Strength: (10:00)
E2MOM x5 (start light and build to a moderate complex) -
1 power clean + 1 hang power clean + 1 cluster
*Reps should be touch and go
WOD:
For time -
50 KB swings (54/35 or 35/20)
40 handstand push-up or any push-up variation
30 front squat (95/65 or 65/45 or 45/35)
20 bar-facing burpees or up downs
10 thrusters (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00/side seated hamstring stretch
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