Monday, 24 January WOD

Warm-up

  • 1:30 Row
  • 5 Tempo Push Ups (on bench or box)
  • 10 Hollow Rocks
  • 10 Superman Extensions (belly on the floor and lift up trying to keep your arms and legs straight)
  • 1:00 Row
  • 5 Push Ups
  • 10 Kip Swings (on rings if possible)
  • 10 Superman Extensions
  • 0:30 Row
  • 5 Push Ups
  • 5 Scap Pull Ups + 5 Hips to Rings
  • 10 Superman Extensions
    • -Couch Stretch (30” per side)
    • -Overhead Stretch (30” per side)
    • -Pigeon Stretch (30” per side)
  • Barbell Warm Up: (empty BB)
    • 5 Clean Pulls
    • 4 Hang Muscle Cleans
    • 3 Push Press
    • 5 Power Cleans
    • 4 Front Squats
    • 3 Push Jerks
    • 5 Squat Cleans
    • 4 Hang Squat Cleans
    • 3 Split Jerks
    • *Focus on increasing speed once the bar passes the knees and dropping under the bar fast! For the jerk focus on dipping straight down and not lean forward in the dip, then dropping under the bar fast and getting your head through.

STRENGTH

Find your best Clean & Jerk 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

  • Work up to a heavy clean and jerk I would suggest warming up with doubles and then 7-10 singles sets with small weight jumps especially as the weight gets closer to your 1RM.

METCON

  • 6 rounds for time of:
    • 5 Power Clean & Jerks, 185/125 lbs
    • 5 Muscle-ups
    • Handstand Walk, 50 ft
    • Rest 1 min

Friday, 21 January WOD

Warm-up

  • 1:00 Row (Just legs)
  • 5 Inch worms + Push Up
  • 1:00 Row (Just arms)
  • 10 Air Squats
  • 1:00 Row (regular) –then–
  • 500m Easy Warm Up
    • *Focus on mechanics and proper pulling form on the rower or ski erg whichever you are testing.

TEST

  • Row 5000 m This is an all out effort for time.

Re-testing the movement of the month for the month of January, make sure to re-test the same machine you used at the beginning of the month! Focus on finding a good pace to sustain and then pick it up the last 500-400-300-200-100m.

Thursday, 20 January WOD

Warm-up

  • 2:00 Row
  • 15 Pause Air Squats
  • 10 Hollow Rocks
  • 1:30 Row
  • 15 PVC Passthroughs
  • 10 Kip Swings
  • 1:00 Row
  • 15 PVC OH Squats
  • 10 Knee Raises
    • Barbell Warm Up: (empty BB)
      • 3 Snatch Deadlifts
      • 3 Snatch Pulls
      • 3 High Hang Power Snatches
      • 3 Low Hang Power Snatches
      • 3 OH Squats
      • 3 Snatch Balances
      • 3 High Hang Squat Snatches
      • 3 Low Hang Squat Snatches
    • *Then warm up hitting singles and doubles leading up to that first set at 50%

STRENGTH

  • Squat Snatch 1-1-1-1-1-1-1-1-1-1
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Start at 50% of 1RM and add 5-10 lbs each time working up to a heavy single for the day, try to stick with no misses!

METCON

  • Complete as many rounds as possible in 9 mins of:
    • 15 Toes-to-bars
    • 10 Deadlifts, 115/75 lbs
    • 5 Snatches, 115/75 lbs

Scaling Options: Scale to knee to elbows focusing on keeping a good kip swing and continuous rhythm. Barbell weight should be light in order to keep the 5 power snatches unbroken t&g or very quick singles!

Wednesday, 19 January WOD

Warm-up

  • 1:00 Row
  • 10 Push Ups on bench or box
  • 1:00 Row
  • 10 Plate side raises
  • 10 Plate front raises
  • 10 Plate strict press (@light plates)
  • 1:00 Row
  • 10 KB Hang Cleans (each side)

STRENGTH

  • Strict Press 3-3-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • Set 1- 70% of 90%
  • Set 2- 80% of 90%
  • Set 3- 90% of 90%; shoot for 3-6 reps

METCON

  • As many reps as possible in 7 mins of:
    • 1 Power Clean, 135/95 lbs
    • 1 Strict Handstand Push-up
    • 2 Power Cleans, 135/95 lbs
    • 2 Strict Handstand Push-ups
    • 3 Power Cleans, 135/95 lbs
    • 3 Strict Handstand Push-ups …
    • Continue adding 1 rep each round to each movement until time expires.

Scaling Options: Use a power clean weight that is light and that you can keep t&g unbroken at least until the set of 5, scale to kipping hspu if needed or sub box hspu for today!

Tuesday, 18 January WOD

Warm-up

  • 4 Rounds
    • 15 Cal Bike or Machine
    • 12 Air Squats
      • 1st round 10 Single Leg KB or DB deadlift
      • 2nd round 10 DB Snatch stance deadlift
      • 3rd round 10 DB Hang Snatch /
      • 4th round 10 DB Snatches (total so 5/side)

STRENGTH

  • Back Squat 4×3 at 80% 1RM
  • Rest 2 mins between sets.

METCON

  • For time:
    • 50 Air Squats
    • 25 Dumbbell Snatches, 70/50 lbs
    • 40 Air Squats
    • 20 Dumbbell Snatches, 70/50 lbs
    • 30 Air Squats
    • 15 Dumbbell Snatches, 70/50 lbs
    • 20 Air Squats
    • 10 Dumbbell Snatches, 70/50 lbs
    • 10 Air Squats
    • 5 Dumbbell Snatches, 70/50 lbs

Scaling Options: Use a DB weight that allows you to keep at least 5-10 reps at a time T&G or quick singles! Should be heavier than your regular DB snatch weight in the open.

Monday, 17 January WOD

Warm-up

  • 2:00 Machine –then– 3 Rounds
    • 5 Inch Worms + Push Ups
    • 10 Hollow Rocks / Kip Swings / Ring Rows
    • 5 Scap Pull Ups

STRENGTH: Part I

  • Every 3 mins for 12 mins do:
    • Row, 500 m
    • 5 Bench Press, 75% 1RM

Scaling Options: Bench Press weight should be challenging but unbroken.

Directly into part 2…

PartII

  • Every 3 mins for 12 mins do:
    • Row, 500 m
    • 10 Strict Handstand Push-ups

Scaling Options: Scale to kipping HSPU if needed or double DB strict Press.

QUALITY

  • For quality: 30 Muscle-ups

Accumulate 30 reps for quality or as many GOOD reps as you can in 10 minutes. Scaling Options: For the muscle ups you can do bar if you want but focus on good quality sets. If needed accumulate 50 Strict Pull ups using a band if necessary or doing ring rows.

Saturday, 15 January WOD

Warm-up

  • 200m Easy Run
  • 10 Single Leg DB Deadlifts (light, each leg)
  • 200m Easy Run
  • 30 Single Unders
  • 200n Easy Run
  • 10 DB C&Js (light)

METCON PARTNER WOD

  • Teams of 2 – 4 rounds for time of:
    • Partner Run, 400 m
    • 60 Dumbbell Hang Clean & Jerks, 50/35 lbs
    • 120 Double Unders

Dumbbell Hang Clean & Jerks- split reps Double Unders- working at same time Complete in teams of 2. If for any reason you can’t run, sub 1200 m Bike with one person working at a time or 600m Row with one person working at a time. Scaling Options: Use a DB weight that allows you to hold at least quick sets of 10 reps. Sub 2:00 of practice for the DUs if 120 is too much volume otherwise 240 Singles.

Time Cap: 30 mins

Friday, 14 January WOD

Warm-up

  • 1:00 Row
  • 5 Inch Worms + 1 Push Up
  • 1:00 Row
  • 10 Hollow Rocks + 10 Air Squats
  • 1:00 Row
  • 10 KB Swings
  • 1:00 Row
  • 10 Kip Swings + 5 Tempo Inverted Rows
  • Barbell Warm Up: (empty BB)
    • 5 Deadlifts
    • 5 Front Squats
    • 5 Hang Cleans
    • 5 STOH
    • 4 OH Squats
    • 4 Hang Power Snatches
    • 4 Squat Snatches

METCON PARTNER WOD

  • Teams of 2 – For time:
    • 1 Overhead Squat, 135/95 lbs
    • 2 Power Snatches, 135/95 lbs
    • 3 Shoulder-to-Overheads, 135/95 lbs
    • 4 Front Squats, 135/95 lbs
    • 5 Deadlifts, 135/95 lbs
    • 6 Burpees
    • 7 Pull-ups
    • 8 Toes-to-bars
    • 9 Wall Balls, 20/14 lbs
    • 10 Box Jump Overs, 24/20 in
    • 11 Muscle-ups
    • 12 Wall Walks Perform just as the “12 Days of Christmas” song is sung.
    • Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc…until all the movements have been completed.

Complete in teams of 2. Split reps as desired with a partner Scaling Options: Use a light weight that you can keep moving with, scale to knee to elbows or knee raises if needed and jumping pull ups or inverted rows. For the muscle ups scale to burpee pull ups if needed.

Thursday, 13 January WOD

Warm-up

  • 2:00 Machine –then–
  • 10 Box Step Ups
  • 10 Hollow Rocks
  • 10 Air Squats
  • 10 Kip Swings
  • 10 Squat Jumps
  • 10 Inverted Rows
  • Barbell Warm Up: (empty BB)
    • 4 Hang Power Cleans
    • 4 Low Hang Power Cleans
    • 4 Tall Cleans (just arm and trap pull then just drop under the bar)
    • 4 Hang Squat Cleans
    • 4 Low Hang Squat Cleans
    • 4 Front Squats

STRENGTH

  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
    • Use the same weight for each set.
    • Rest 1:30 between sets.

Rest 1-1:30 mins.

METCON

  • 6 rounds for time of:
    • 3 Power Cleans, 205/145 lbs
    • 6 Shoulder-to-Overheads, 205/145 lbs
    • 9 Chest-to-bar Pull-ups

Scaling Options: Scale to a moderate weight for power cleans, these should be quick singles, focus on keeping the STOH unbroken. Scale to regular pull ups if needed or 9 inverted rows or ring rows.