Monday, February 3 - Saturday, February 8

Monday, February 3 

Warm-up:  15:00 AMRAP - 5 bench press (start w/ empty barbell) + 10 pvc pass through + 5 inch worm w/ push-up + 10 DB RDL (2 @ light weight and build)

Strength: 

Every 2:00 x4 (16:00) -  

1. 12-15 DB Romanian deadlift (2 @ 70/50 or 50/35 or 40/25) 

2. Max unbroken DB push-up (RPE 8/10) 

WOD:

12:00 AMRAP - 

3-6-9-12-15 (continue to add 3 reps until time is up)

Bench press (135/95 or 95/65 or 65/45) 

*5/side DB 1-arm overhead walking lunge after each set (50/35 or 40/25 or 30/15)

Accessory

2-3 sets - 8-10/side 1-arm bent-over row

Tuesday, February 4 

Warm-up: 2 rounds - 10 alt hamstring scoops + 8 alt pistol squat to bench + :20 HS or pike hold or plank + 10 supine toes-to-rig + 8 alt Cossack squat + :20 easy jump rope 

Strength: 

12:00 EMOM - 

1. :30 alternating pistol squat 

2. :30 HS walk, HS hold (w/ or w/o weight shift), pike hold, or plank

3. Rest 

WOD: 

In 13:00, complete the following - 

5:00 EMOM (0:00-5:00) - 

10 toes-to-bar, knees-to-elbow, or v-ups 

Max double under or singles in remaining minute

-3:00 rest-

5:00 AMRAP (8:00-13:00) - 

X double under or singles 

Max toes-to-bar, knees-to-elbow, or v-ups  

*X = total jump rope reps from EMOM (e.g., 30/min = 150, so start AMRAP w/ 150) 

Accessory: 

1:00/side figure-4 stretch w/ lumbar rotation

1:00/side cross body banded stretch 

https://youtu.be/soDtG7lQzKw?si=fPCP-FYyZyJqRPdL

https://youtube.com/shorts/QfMX1s6nD0s?si=Dvi0Te7m0A6OUtMy

Wednesday, February 5

Warm-up: 2 rounds - 10 alt quad stretch + 5 DB squat (2 @ light weight) + 5/side KB/DB bird dog row (light) + 10 alt thoracic extension from low squat 

Strength: 

Every 2:00 x3 (12:00) -

1. 8-10/side DB/KB bird dog row (50/35 or 40/25 or 30/15) 

2. 8-10/side single leg DB hip thrust @ moderate weight  https://youtu.be/KW7yo5x7-HI?si=QryFruHht4vWOmnB

WOD: 

6 rounds for time - 

10/8 cal bike 

10 DB front rack squat (2 @ 50/35 or 40/25 or 30/15) 

Accessory: 

Accumulate 1:00 straddle stretch + 1:00/side seated hamstring stretch 

Thursday, February 6 

Warm-up: 15:00 AMRAP - :30 easy row or ski + 1/side Turkish getup or 3/side Turkish sit-up (light) + :30 alt shoulder tap from plank + 5 kip swing + 5/side 1-arm ring row 

Strength: 

Every 2:00 x3 (12:00) - 

1. 2/side Turkish getup or 6-8/side Turkish sit-up (moderate weight) 

2. 12-16 DB plank pull through, feet elevated if able (moderate weight) 

WOD: 

In 16:00, complete the following for total pull-up reps - 

3:00 AMRAP x4 (1:00 rest between AMRAP’s) -

10 cal row or ski 

15 sit-up  

Max pull-up in remaining time 

Accessory: 

2-3x 15-25 1-arm banded tricep push-down 

https://youtu.be/bRsWwSIDas4?si=IbqWu9etfuFjHNBO

Friday, February 7 

Warm-up:  5-4-3-2 thoracic rotation from runners lunge/side + deadlift + hang power clean + push jerk (start w/ empty barbell) + scorpion stretch/side + cat cow 

Partner WOD: 

20 rounds for time (you go, I go) - 

5 deadlift + 5 hang power clean + 5 push jerk (135/95 or 95/65 or 65/45) 

*Each partner to complete 10 rounds 

Accessory: 

In 10:00, complete 2 Tabata sets (2:00 rest between Tabata sets) - 

1. Tabata lateral v-up (4 rounds/side)

   https://youtu.be/ikDIDDVeIlE?si=EMapI6mXlKvFljVe

2. Tabata tuck-up (weighted if possible @ 10-15# plate)

   https://youtube.com/shorts/LT25--fKnqg?si=o_6iNk62Os37B0oG

Saturday, February 8 

Warm-up: 5-4-3-2 upward to downward dog flow + reverse Samson/side + kip swing + box step-up/leg + back squat (start w/ empty barbell and build to 60% 1RM) 

Strength: 

In 15:00, complete the following x6 (:90 rest between sets) -

8-6-4-2-2-2

Back squat @ 60, 65, 70, 75, 80, 85% 1RM respectively 

*If lifting lighter, stick w/ 4-6 reps per set

WOD: 

16:00 AMRAP - 

3 bar muscle-up or 6 pull-up 

6 alt goblet box step-up (24/20 in; 53/35 or 35/25 or 25/15) 

9 cal row, bike, or ski 

Accessory: 

Accumulate 15-20 med ball thoracic extensions 

Accumulate 1:00/side banded lat stretch 

Monday, January 27 - Saturday, February 1

Monday, January 27

Warm-up: 2 rounds - 12 alt reverse Samson + 10 banded good morning + 8 seated leg lifts + 6 push-up to pike + 4 deadlift (light) + :30 prone alt Superman https://youtu.be/vSuGGbpUasg?si=VUQItlVQJrlan2VQ

https://youtu.be/yW76377M8ts?si=1QHakl8Qvyv3d4b2

Strength: 

Every :90 x4 (12:00) -

1. Max unbroken HSPU or HSPU variation (8/10 RPE) 

2. 3-5 deadlift, building to WOD weight 

WOD: 

For time - 

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155 or 155/105 or 105/75) 

1-2-3-4-5-6-7-8-9-10

Toes-to-bar, knees-to-elbow, or v-ups 

*Complete 10 deadlift + 1 ttb, then 9 deadlift + 2 ttb……

Accessory: 

3x 15-20 banded med ball trunk rotation (:60 rest) 

https://youtube.com/shorts/1wHFKVJGXWU?si=_9OLt9Mhhi5CI_85

Tuesday, January 28

Warm-up:  2 rounds - 10/side prone scorpion stretch + :30 easy jump rope + 6 front squat (empty barbell) + :30 upward to downward dog flow + 12 pvc pass through 

WOD: 

30:00 EMOM for total front squat reps - 

1. 15/12 cal row, bike, or ski 

2. 10 burpees

3. 40 double under or 80 singles 

4. Max front squat (95/65 or 65/45 or 45/35) 

5. Rest 

Accessory: 

3x8-10/side KB row from Sorenson hold @ moderate weight 

https://youtube.com/shorts/BEMfeiCrVso?si=pER4wcdGWDQhGUfJ

Wednesday, January 29

Warm-up:  5-4-3-2-1 bench press (start w/ empty barbell and build to 70% 1RM) + 1-arm ring row/side + kip swing + thoracic reach from runners lunge/side + cat cow 

Strength: 

In 12:00, superset the following x4 (:60 rest between supersets) - 

1. 5 bench press @ 70% 1RM, or moderately heavy weight (7/10 RPE) 

2. 10 DB lat pullover (50/35 or 40/25 or 30/15)  

WOD: 

Every 2:30 x8 (20:00) - 

8/6 cal bike sprint 

4 bar muscle-up or 8 pull-up or challenging pull variation 

Accessory: 

2-3 rounds - 10-15/side half kneeling overhead weighted side bend

https://youtube.com/shorts/cYoE-nQhE3Y?si=-jl4XXNVmScHKdU8

Thursday, January 30

Warm-up:  15:00 AMRAP - 6 alt quad stretch + 12 alt single leg v-up + 6 alt back rack lunge (start w/ empty barbell) + 12 alt Cossack squat + 6 inch worm w/ push-up

Strength:

Every 2:00 x5 (10:00) - 

14-12-10-8-6

Back rack lunge (start light and build if possible) 

WOD:

In 15:00, complete the following for total sit-ups (no built-in rest, rest as needed) - 

5:00 AMRAP - 

50/40 cal row or ski 

Max sit-up 

4:00 AMRAP - 

40/32 cal row or ski

Max sit-up 

3:00 AMRAP - 

30/24 cal row or ski 

Max sit-up 

2:00 AMRAP - 

20/16 cal row or ski 

Max sit-up 

1:00 AMRAP - 

10/8 cal row or ski 

Max sit-up 

Accessory: 

1:00/side banded hamstring stretch + 1:00/side figure-4 stretch w/ rotation 

Friday, January 31 

Warm-up: 5-4-3 power clean + push jerk (start w/ empty barbell) + 1-arm banded snow angel/side + :30 alt groiner + :30 wrist rockers + :30 chest opening stretch 

Strength: 

Every 2:00 x5 (10:00) - 

3 power clean + 3 push jerk (start light and build if possible) 

WOD: 

For time - 

800 meter run (scale to 400)

40 DB hang power clean (2 @ 50/35 or 40/25 or 30/15) 

-4:00 rest-

40 DB hang power clean (2 @ 50/35 or 40/25 or 30/15) 

800 meter run (scale to 400)

Accessory:

2 rounds - 10 med ball thoracic extension + :30/side banded hip flexor stretch  

Saturday, February 1 

Warm-up:  2 rounds - 10 bootstrapper + :30 easy jump rope + 5 muscle snatch (light) + :30 alt calf stretch + 10 banded pull-apart + :30 alt toe touch from plank + 5 cat cow 

Partner WOD: 

16 rounds for time (8 each - you go, I go) - 

40 double under or 80 singles 

20 air squat 

10 hang power snatch (95/65 or 65/45 or 45/35) 

Accessory: 

Tabata weighted alternating single leg v-up (light weight) 

Monday, January 20 - Saturday, January 25

Monday January 20 

Warm-up:  2 rounds - 12 pvc pass through + 10 banded good morning + 8 bench press (light) + 6 deadlift (light) + 4 inch worm w/ push-up + 4 cat cow 

Strength: 

9:00 EMOM - 

1. 3-5 deadlift (start light and build to 65% 1RM)  

2. 3-5 bench press (start light and build to 65% 1RM) 

3. Rest 

WOD:

in 20:00 for quality reps - 

10-8-6-4-2 

Deadlift @ 65, 70, 75, 80, 85% 1RM

Bench press @ 65, 70, 75, 80, 85% 1RM 

*:30-:60 handstand work after each round 

Accessory: 

3x12 alt gorilla row @ challenging weight 

Tuesday, January 21

Warm-up: 15:00 AMRAP - :30 easy jump rope + 10 supine toes-to-rig + :30 upward to downward dog flow + 10 alt scorpion stretch + :30 chest opening stretch 

Strength: 

Every 2:00 x3 (12:00) -

1. 8-10/side 1-arm DB preacher curl @ moderate weight https://youtu.be/enH6glsf-u4?si=auwOWy5SCYUz74U7

2. 20-25 banded overhead tricep extensions https://youtu.be/2RtbofCPZQ4?si=_4doiIg3N6a0Yv5W

WOD: 

6 rounds for time (:60 rest between rounds) - 

40 double under or 80 singles

10 toes-to-bar, knees-to-elbow, or v-ups

20 double under or 40 singles

5 toes-to-bar, knees-to-elbow, or v-ups  

Accessory: 

Tabata Russian twist w/ plate @ 25 or 15 or 10

Wednesday, January 22

Warm-up:  5-4-3 DB hang power clean + DB front rack squat + DB push press (2 @ light weight) + push-up (:03 eccentric and concentric tempo) + 1-arm ring row/side 

WOD: 

In 28:00, complete the following - 

8:00 EMOM - 

1. 12 DB push press 

2. 12 alt DB renegade row (feet elevated for extra challenge) 

-2:00 rest-

8:00 EMOM 

1. 12 DB hang power clean

2. 12 DB push-up 

-2:00 rest-

8:00 EMOM - 

1. 12 DB squat, front rack  

2. 15/12 cal row, bike, or ski (scale to 12/9 or 9/6) 

*Suggested DB weight = 2 @ 50/35 or 40/25 or 30/15

Accessory: 

3x12-15/side side plank clam shell, banded if possible 

https://youtu.be/ta5L-oWqNqA?si=AkOtzIgm2QSGVNDY

Thursday, January 23

Warm-up:  2 rounds - 8 alt groiner + 6 alt goblet curtsy lunge (light) + 4 kip swing + :30 banded glute bridge, :03 pause @ top + :30 banded lat pull-down from hollow https://youtu.be/xMZpXjQ0OJ4?si=vjGOIImsfGiUf8DV

Strength: 

Every 2:00 x3 (12:00) - 

1. 8-10/side foot elevated single leg glute bridge (no heavier than 35# DB)

   https://youtu.be/UkWVmVUmVUM?si=SYyxNZK7pisyj99h

2. 10-12 alt goblet curtsy lunge @ 70/53 or 53/35 or 35/20

   https://youtu.be/H2Zzn5YJvOk?si=LPayC4K3VgvOAk_1

WOD:

For time (20:00 cap) - 

3,000 meter row or ski 

*Every 3:00 starting @ 3:00 - 3 bar muscle-up or 6 pull-up 

Accessory: 

Accumulate 1:00 banded lat stretch + 1:00/side figure-4 stretch w/ rotation 

Friday, January 24

Warm-up:  5-4-3-2 thoracic rotation/side from runners lunge + single leg v-up/side + burpee broad jump + back squat (start w/ empty barbell) + reverse Samson/side

Strength: 

Every :90 x6 (9:00) - 

5 back squat @ 60% 1RM (:03 eccentric tempo / fast concentric) 

WOD: 

Every 2:00 x2 (20:00) - 

1. 30 sit-up 

2. 15 burpees 

3. 30 KB swing (53/35 or 35/20) 

4. 15 burpee box jump (24/20 in) 

5. 30 sit-up 

*Scale reps as needed to assure some rest each round; scale burpees to up downs  

Accessory: 

3x12-15/side Copenhagen rotations 

https://youtu.be/g_mCcKk1qUA?si=bQPg8HoUNQCB_BaR

Saturday, January 25 

Warm-up:  1:00 easy row, bike, or ski (1x) directly into 2 rounds - 6 alt DB snatch (light) + :30 easy jump rope + 8 dips from bench + :30 med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=UsZ1r-lV1GpLv4HL

WOD:

30:00 EMOM for total DB snatch reps - 

1. 15/12 cal row or ski 

2. 40 double under or 80 singles 

3. 12/9 cal bike 

4. Max alt DB snatch (50/35 or 40/25 or 30/15) 

5. Rest 

Accessory: 

Superset x3 (:90 rest between supersets) - 

21 bicep curl series (empty barbell) 

8-12 dips or cable tricep pulls 

Monday, January 13 - Saturday, January 18

Monday, January 13

Warm-up:  2 rounds - 10 pvc pass through + 10 alt thoracic reach from low squat + 5 front squat + 5 strict press (empty barbell) + :30/side couch stretch + :30 wrist rockers 

Strength: 

In 16:00, complete 5 rounds of the following (:90 rest between rounds) -

1. 10-8-6-4-2 strict press (start @ 50% 1RM / RPE 5/10 and slowly build) 

2. :30-:60 alt banded side step 

WOD: 

For time - 

21-15-9 

Front squat (95/65 or 65/45 or 45/35) 

Push press (95/65 or 65/45 or 45/35) 

Accessory: 

2-3 rounds - 12-16 alt barbell windshields wipers (empty barbell) 

https://youtu.be/eNxGGePOIKc?si=wO8RPt6r-qvkoeHx

Tuesday, January 14

Warm-up: 15:00 AMRAP - 10 supine toes-to-rig + 10 alt scorpion stretch + 10 banded snow angel + :30 work on gymnastics skill + :30 weighted hamstring stretch from box https://youtu.be/nsokWQIpX6k?si=_SM8VVf08lC5kALj

Strength: 

In 16:00, complete 4 rounds of the following (:90 rest between rounds) - 

1. :30-:45 work on gymnastics skill of choice (e.g., bar complexes, high ring skills, handstand work, double unders)

2. 10-15/side banded oblique rotations https://youtu.be/JnnxOLdLvuc?si=000CeUAApE9GSlMQ

WOD: 

12:00 easy row, bike, or ski (zone 2) 

@ minutes 2, 4, 6, 8, 10 - 15 toes-to-bar, knees-to-elbow, or v-ups (scale to 9)

*Reps do not need to be unbroken

Accessory: 

2 rounds (2:00 rest between rounds) -

10 dual DB bicep curl @ light weight

10 dual DB bicep curl @ moderate weight

10 dual DB bicep curl @ heavy weight

10 dual DB bicep curl @ moderate weight

10 dual DB bicep curl @ light weight

Wednesday, January 15

Warm-up: 5-4-3-2-1 deadlift + back squat (start light and build toward 60% 1RM for both lifts) + Cossack squat/side + inch worm w/ push-up + 1-arm ring row/side  

WOD: 

In 35:00, complete the following @ a steady pace for quality reps - 

10-8-6-4-2 

Deadlift @ 60, 65, 70, 75, 80% 1RM 

Strict handstand push-up or pike push-up

-5:00 rest-

10-8-6-4-2 

Back squat @ 60, 65, 70, 75, 80% 1RM 

Bird dog row/side (50/35 or 40/25 or 30/15) 

Accessory: 

3x10 hamstring curls @ moderate weight 

Thursday, January 16

Warm-up:  2 rounds - 5 cat cow + 10 alt toe touch from plank + 10 banded glute bridge + 10 alt groiner + :30 easy jump rope + :30 easy row, bike, or ski 

Strength: 

Every :90 x4 (12:00) -

1. 10 barbell hip thrust, :02 pause @ top (135/95 or 95/65)

2. :30-:45 barbell ab roll-out 

WOD: 

In 20:00, complete 5 intervals for total reps (1:00 rest between intervals) -

5:00 (0:00-5:00) - Max bike cals 

4:00 (6:00-10:00) - Max sit-up 

3:00 (11:00-14:00) - Max double under or singles 

2:00 (15:00-17:00) - Max row or ski cals 

1:00 (18:00-19:00) - Max lateral burpees over rower or object 

Accessory: 

3x10 cable face pull @ moderate weight 

Friday, January 17

Warm-up: 6-5-4-3 bench press (start w/ empty barbell and build to WOD weight) + upward to downward dog flow + reverse Samson/side + banded pull-apart 

Partner WOD: 

10 rounds for time (you go, I go) - 

10 DB/KB suitcase reverse lunge (2 @ 50/35 or 40/25 or 30/15) 

5 bench press (175/125 or 155/105 or 105/75) 

10 DB/KB suitcase reverse lunge (2 @ 50/35 or 40/25 or 30/15) 

*Each partner to complete 5 rounds; P1 works while P2 rests, then switch 

Accessory: 

3x10 DB lat pullover @ moderate weight 

*Note: Since this is a shorter work-out, feel free to complete an accessory that you missed through the week (e.g., the bicep accessory from Tuesday would be a nice compliment)

Saturday, January 18 

Warm-up: 15:00 AMRAP - 5 kip swings (or hips to bar for muscle-ups) + 5 broad jump + 3 power clean (start w/ empty barbell and build to 60% 1RM) + 4 alt elbow punch https://youtu.be/3CcSy1ZqQ40?si=9Y0ibr5VeqY06rY0

Strength: 

Every :90 x8, complete the following power clean sequence (12:00) -

1. 5 @ 60% 1RM 

2. 4 @ 65% 1RM 

3. 3 @ 70% 1RM

4. 2 @ 75% 1RM 

5. 5 @ 65% 1RM

6. 4 @ 70% 1RM

7. 3 @ 75% 1RM

8. 2 @ 80% 1RM  

WOD:

9:00 AMRAP - 

3 bar muscle-up or chest-to-bar pull-up, or 6 chin-over-bar pull-up or ring row 

6 box jump over (30/24 in or lower) 

Accessory: 

Accumulate - 

1:00/side seated hamstring stretch 

1:00/side couch stretch 

1:00/side overhead banded lat stretch from straddle

https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared

Monday, January 6 - Saturday, January 11

Monday, January 6

Warm-up:  15:00 AMRAP - 5 cat cow + 5 deadlift (start light and build to 60% 1RM) + 5 strict press (light) + 10 alt thoracic reach from low squat + 10 pvc pass through

Strength: 

In 16:00, complete the following strict press sequence (:90 rest between sets) - 

Set 1:

5 @ 95/65 or 65/45 or 45/35

4 @ 115/75 or 75/55 or 55/40

3 @ 125/85 or 85/65 or 65/45

————

Set 2: 

5 @ 115/75 or 75/55 or 55/40

4 @ 125/85 or 85/65 or 65/45

3 @ 135/95 or 95/75 or 75/50

————

Set 3: 

5 @ 125/85 or 85/65 or 65/45

4 @ 135/95 or 95/75 or 75/50

3 @ 155/105 or 105/85 or 85/55

WOD: 

In 15:00, complete the following for quality reps @ steady pace - 

10-8-6-4-2 

Deadlift @ 60%, 65%, 70%, 75%, 80% 1RM respectively 

*30 air squats after each round 

Accessory: 

1:00/side supine banded hamstring stretch 

Tuesday, January 7 

*Athlete can choose to complete Monday’s snow day work out or today’s work out 

Warm-up:  1:00 easy row or ski (1x) directly into 2 rounds - 12 banded pull-apart + 10 tempo ring row + 8 alt shoulder tap from HS, pike, or plank + 6/side scorpion stretch 

Strength: 

12:00 EMOM - 

1. 8-12 incline DB bicep curl (2 @ moderate weight) https://youtu.be/aG7CXiKxepw?si=ZXq-bXntwCNNf7uj

2. Max distance handstand walk (1x), :30 handstand work, or :30-:60 challenging plank 

3. Rest 

WOD: 

Nautical Nicole 

20:00 AMRAP - 

400 meter row (or ski) 

Max unbroken pull-up (1x - back to rower when you drop off bar) or challenging ring row

Accessory: 

1:00/side banded hip flexor stretch w/ overhead reach 

Wednesday, January 8 

Warm-up:  4-3-2-1 front squat + back squat (start w/ empty barbell) + inch worm w/ push-up + thread the needle w/ thoracic rotation + reverse Samson/side 

Strength: 

In 15:00, superset the following squat sequence (2:00 rest between supersets) - 

8-6-4-2 

Front squat

Back squat 

*Weight suggestion = 50-60-70-80% 1RM front squat respectively 

WOD: 

For time - 

50-35-20 

Hand-release push-up 

Bike calories 

Accessory: 

Tabata flutter kicks, weighted if possible 

https://youtu.be/If7pn5ZFY60?si=5ATHlhyxYJ6iG2hg

Thursday, January 9 

Warm-up:  2 rounds - 10 banded row + 5 clean pull + 5 high clean pull + 5 muscle clean (empty barbell) + :30 easy jump rope + :30 alt calf stretch + :30 wrist rockers 

Strength: 

In 16:00, superset the following x4 (:90 rest between supersets) 

1. 10 DB bent-over row, supinated grip (2 @ moderate weight) https://youtu.be/0tJ6n1ESYFg?si=mQyHsn82UnL-xPkz

2. 10-15/side banded 1-arm lat pull-down (straight arm)  https://youtu.be/RFyUtwgH7Y4?si=M4YzQo9ATwKvOReH

3. 3 hang power clean, getting warm for starting WOD weight 

WOD: 

Every 2:00 x5 (10:00) - 

1. 20 double under or 40 singles + 10 hang power clean (RPE 5/10)

2. 30 double under or 60 singles + 8 hang power clean (RPE 6/10) 

3. 40 double under or 80 singles + 6 hang power clean (RPE 7/10) 

4. 50 double under or 100 singles + 4 hang power clean (RPE 8/10) 

5. 60 double under or 120 singles + 2 hang power clean (RPE 9/10) 

*Score is final power clean weight; reps must be unbroken 

Accessory: 

1:00/side overhead banded lat stretch from straddle

https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared

Friday, January 10 

Warm-up:  2 rounds - 12 banded glute bridge + 10 banded snow angels + 8 alt DB bench (2 @ light weight and build) + 6 wall ball thruster + 4/side thoracic rotation from runners lunge 

Strength: 

Every :90 x4 (12:00) - 

1. 10-14 DB alternating bench press (2 @ 70/50 or 50/35 or 35/20) https://youtu.be/wOa4YyxyiKI?si=OO6lfUtacCHzhNH_

2. 8-10 DB hip thrust, :01 pause @ top (70/50 or 50/35 or 35/20) https://youtu.be/LxdfGyNBuRU?si=SoIVdL8Ply1WRXXS

WOD: 

2 rounds for time - 

50 wall ball (20/14 or 14/10 or 10/6) 

50 sit-up (weighted or GHD if possible) 

Accessory: 

3x 8-10 dips from rings, dip handles, or bench 

Saturday, January 11 

Warm-up: 6-4-2 snatch pull + snatch high pull + muscle snatch + alt overhead lunge + bootstrapper + cat cow + :30 lateral line hops + :30 chest opening stretch 

Strength: 

Every 2:00 x6 (12:00) -

6-6-4-4-2-2

Hang power snatch + alt overhead lunge @ light/moderate weight 

*Keep barbell set up for WOD

WOD: 

20:00 EMOM - 

1. 5 toes-to-bar or knees-to-elbow + 3-5 BMU or pull-up (connected if possible) 

2. 10 lateral burpees over barbell (scale to 6) 

3. 15/12 cal row, bike, or ski (scale to 12/9) 

4. Rest

Accessory: 

Accumulate - 1:00 straddle stretch (alt between right, left, and center) + 1:00 alt upward to downward dog flow + 1:00 reverse tabletop pose https://youtu.be/C-YR1fLlOJs?si=ZtW7rEa20cvDUqpj