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) -
Max unbroken HSPU or HSPU variation (8/10 RPE)
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 -
15/12 cal row, bike, or ski
10 burpees
40 double under or 80 singles
Max front squat (95/65 or 65/45 or 45/35)
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) -
5 bench press @ 70% 1RM, or moderately heavy weight (7/10 RPE)
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 -
3-5 deadlift (start light and build to 65% 1RM)
3-5 bench press (start light and build to 65% 1RM)
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) -
8-10/side 1-arm DB preacher curl @ moderate weight https://youtu.be/enH6glsf-u4?si=auwOWy5SCYUz74U7
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 -
12 DB push press
12 alt DB renegade row (feet elevated for extra challenge)
-2:00 rest-
8:00 EMOM
12 DB hang power clean
12 DB push-up
-2:00 rest-
8:00 EMOM -
12 DB squat, front rack
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) -
8-10/side foot elevated single leg glute bridge (no heavier than 35# DB)
10-12 alt goblet curtsy lunge @ 70/53 or 53/35 or 35/20
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) -
30 sit-up
15 burpees
30 KB swing (53/35 or 35/20)
15 burpee box jump (24/20 in)
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 -
15/12 cal row or ski
40 double under or 80 singles
12/9 cal bike
Max alt DB snatch (50/35 or 40/25 or 30/15)
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) -
10-8-6-4-2 strict press (start @ 50% 1RM / RPE 5/10 and slowly build)
: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) -
:30-:45 work on gymnastics skill of choice (e.g., bar complexes, high ring skills, handstand work, double unders)
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) -
10 barbell hip thrust, :02 pause @ top (135/95 or 95/65)
: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) -
5 @ 60% 1RM
4 @ 65% 1RM
3 @ 70% 1RM
2 @ 75% 1RM
5 @ 65% 1RM
4 @ 70% 1RM
3 @ 75% 1RM
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
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 -
8-12 incline DB bicep curl (2 @ moderate weight) https://youtu.be/aG7CXiKxepw?si=ZXq-bXntwCNNf7uj
Max distance handstand walk (1x), :30 handstand work, or :30-:60 challenging plank
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)
10 DB bent-over row, supinated grip (2 @ moderate weight) https://youtu.be/0tJ6n1ESYFg?si=mQyHsn82UnL-xPkz
10-15/side banded 1-arm lat pull-down (straight arm) https://youtu.be/RFyUtwgH7Y4?si=M4YzQo9ATwKvOReH
3 hang power clean, getting warm for starting WOD weight
WOD:
Every 2:00 x5 (10:00) -
20 double under or 40 singles + 10 hang power clean (RPE 5/10)
30 double under or 60 singles + 8 hang power clean (RPE 6/10)
40 double under or 80 singles + 6 hang power clean (RPE 7/10)
50 double under or 100 singles + 4 hang power clean (RPE 8/10)
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) -
10-14 DB alternating bench press (2 @ 70/50 or 50/35 or 35/20) https://youtu.be/wOa4YyxyiKI?si=OO6lfUtacCHzhNH_
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 -
5 toes-to-bar or knees-to-elbow + 3-5 BMU or pull-up (connected if possible)
10 lateral burpees over barbell (scale to 6)
15/12 cal row, bike, or ski (scale to 12/9)
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
Monday, December 30 - Saturday, January 4
Monday, December 30
Warm-up: 2 rounds - 12 pvc pass through + 10 weighted bootstrapper from bench + 8 alt reverse Samson + 6 pvc overhead squat (:03 eccentric tempo) + :30 banded lat pull-down from hollow https://youtu.be/SWOpzRpUNLI?si=AzUYcpna6mxZGKo0
Strength:
Every 2:00 x3 (12:00) complete the following technique work -
8 snatch balance + 4 overhead squat, :03 eccentric tempo (empty barbell)
9-12 strict knees-to-elbow
WOD:
Every 3:00 x6 (18:00) -
400/300 meter row or ski, directly into
Round 1, 3, 5 - 8 power snatch (95/65 or 65/45 or 45/35)
Round 2, 4, 6 - 8 alt overhead reverse lunge (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 1:00/side banded thread the needle
Accumulate 1:00/side lat stretch from child’s pose
https://youtu.be/ZdBhLfBllgw?si=2aYo3pV1zGlRYwAt
https://youtu.be/2pkLUbN34GI?si=mjk1JgVEWC6_pk97
Tuesday, December 31
Warm-up: 5-4-3-2-1 wall ball thruster + kip swing + power clean (start light and build to WOD weight) + scorpion stretch/side + inch work w/ push-up + cat cow
WOD:
New Year’s Countdown
24 rounds for time (you go, I go) -
5 wall ball (20/14 or 14/10 or 10/6)
3 bar muscle-up or challenging pull-up
1 power clean @ BW, ¾ BW or ½ BW
*Each partner to complete 12 rounds (P2 rests while P1 works)
Accessory:
Superset x2-3 (:90 rest between rounds) -
10 DB bent over row + max effort DB gun hold (2 @ moderate weight; use same weight for both movements if possible)
https://youtu.be/VP_f9V854og?si=6SYlOpeN_0_j336b
https://youtu.be/73eiD1gDvDc?si=D0idnOOtsfLUF5vF
Wednesday, January 1
No classes - Happy New Year! Optional open gym WOD -
Warm-up: 2 rounds - 10/side seated ankle rolls + :30 easy jump rope + 5 broad jump + :30 alt quad stretch + 10 banded snow angel + :30 banded straddle stretch https://youtube.com/shorts/T23cCVPsFCg?si=r6sGzuy934HF8V6d
WOD:
Every 1:00 x6 (0:00-6:00) -
20 double under or 40 singles + 5 burpees
-Directly into-
Every 2:00 x3 (6:00-12:00)
40 double under or 80 singles + 10 box jump over (24/20 in)
-Directly into-
For time -
120 double under or 240 singles + 30 burpee box jump over (24/20 in)
Accessory:
4:00 Tabata set (8 rounds) - Copenhagen plank (4 rounds per side)
4:00 Tabata set (8 rounds) - alternating banded side step
Thursday, January 2
Warm-up: 8-6-4-2 bench press (start w/ empty barbell and build to 65% 1RM / RPE 6) + DB deadlift (2 @ light weight) + thoracic rotation/side from runners lunge + :20 handstand hold + :20 chest opener stretch on rings
Strength:
Every :90 x5 (15:00) -
5-4-3-2-1 bench press (start @ 65% 1RM / RPE 6) and build to challenging single if possible
10 DB lat pull-over (50/35 or 40/25 or 30/15)
WOD:
Every 4:00 x4 (16:00) -
15 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
12 handstand push-up, pike push-up from bench, or any push-up variation
12/9 bike calories
Accessory:
Accumulate 1:00/side banded lat stretch from straddle
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
Friday, January 3
Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 supine toes-to-rig + :30 shoulder tap from plank + 5 Cossack squat/side + 10 alt thoracic reach from low squat
Strength:
Every :90 x4 (12:00) -
10-16 DB plank pull through @ moderate weight (feet elevated if possible)
3 back squat, warming up to WOD weight
WOD:
16:00 EMOM -
5 back squat (225/155 or 155/105 or 105/75)
10 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00/side couch stretch w/ lateral reach
https://youtube.com/shorts/2qyTrDkN7Uw?si=bA8rE0UFnpAahuB3
Saturday, January 4
Warm-up: 2 rounds - 14 alt groiner + 12 pvc pass through + 10 banded good morning + 8 DB power clean + 6 DB push jerk + 4 alt DB reverse suitcase lunge (2 @ light weight for all DB movements)
WOD:
36:00 EMOM -
16 Russian KB swing (53/35 or 35/25 or 25/15)
14 hang DB power clean (2 @ 50/35 or 40/25 or 30/15)
12 cal row, bike, or ski
Rest
16 sit-up, weighted if possible
12 alt goblet lunge (53/35 or 35/25 or 25/15)
10 DB push press (2 @ 50/35 or 40/25 or 30/15)
Rest
Accessory:
Tabata bicep curls (45/35)