Friday, 28 January WOD

Warm-up

  • 1:00 Single Unders
  • 10 Hollow Rocks
  • 10 DB Strict Press (1xDB light, 10 each arm)
  • 1:00 Leg Taps (jump & double tap your leg right at pocket height to practice the DU coordination)
  • 10 Kip Swings
  • 10 DB Push Jerks
  • 1:00 DU practice
    • -Front Rack Stretch (45” per side)
    • -Overhead stretch
  • Barbell Warm Up: (empty BB) 3 Sets
    • 3 Dip & Drive (don’t press bar up, just use the drive from your legs to lift bar to chin height)
    • 3 Push Press
    • 3 Push Jerks
    • 3 Split Jerks
      • *Work on a quick dip and drive, don’t let the bar sink you down in the dip, focus on keeping your elbows up and dropping under the bar fast for the push jerk and split jerk. In the split jerk focus landing in a stable position and balancing the weight distribution on the legs.

STRENGTH

  • 1x [ 2 Push Jerks + 1 Split Jerk ], pick load
  • Every 1 min for 7 mins.

65-70% 1RM Clean & Jerk Take the barbell from the floor each time, Something moderate to move well for all seven sets. Focus on keeping your hole hand on the bar in the front rack position and keeping your elbows up throughout the dip!

METCON

  • 6 rounds for time of:
    • 50 Double Unders
    • 16 Toes-to-bars
    • 8 Deficit Handstand Push-ups, 8/4 in

Focus on keeping the gymnastic movements unbroken or no more than 1-2 sets. Scaling Options: Sub 0:45 of DU practice if you know 50 is too much volume and try to get as many as you can in 45 seconds. Scale to knee to elbows or knee raises if needed focus on keeping the kip going and not stop your swing, should be no more than 1-2 sets for the TTB. For the HSPU pick a lower deficit in order to keep them unbroken or 1-2 set, focus on driving your knees low to accumulate momentum for the kip out of the bottom. Scale to regular no deficit HSPUs if needed or use a box to rest your legs on and build the strength and practice the upside down position. Time Cap: 16 mins

Thursday, 27 January WOD

Warm-up

  • 15 Cal Row (easy)
  • 10 Single Leg DB Deadlifts (light)
  • 5 Inch Worms + 1 Pause Push Up
  • 15 Cal Row
  • 10 DB Snatch stance deadlift
  • 5 Inch Worms + 1 Pause Push Up
  • 15 Cal Row
  • 10 DB Snatches
  • 5 Inch Worms + 1 Pause Push Up
    • -Overhead Stretch
    • -Tricep Stretch (45” per side)

METCON PARTNER WOD

  • Teams of 3 – 7 rounds for time of:
    • 20/16 Row Calories
    • 15 Dumbbell Snatches, 50/35 lbs
    • 10 Dumbbell Bench Press, 50/35 lbs
    • Rest 1:30

Complete in teams of 3. Rounds or waterfall on the bike in a team of 3, ideally you should be done with the DB work by the time the second person is done with the bike. If you don’t have a bike sub a 200m Run, if running is not possible because of weather or other reasons then sub 50ft Double DB Lunge Rest 5 mins before continuing…

MAX EFFORT

  • Dumbbell Bench Press 1xME at 50/35 lbs
  • Rest as needed between sets.

ONE good max set, use the same weight that you used for the workout. Scaling Options: Use a DB weight that allows you to keep the DB snatches unbroken as well as the bench pres

Wednesday, 26 January

Warm-up

  • 1:00 Row
  • 10 Pause Air Squats
  • 0:30 Squat Hold
  • 1:00 Row
  • 10 Goblet Squats (light DB or KB)
  • 0:30 Squat Hold
  • -Front Rack stretch
  • -Pigeon Stretch (45”)
  • -Couch Stretch (45”)
  • Barbell Warm Up: (empty BB)
    • 5 Pause Front Squats (2-3 second pause)
    • 5 Tempo Front Squats (2-3 second descent)
    • 5 Front Squats

STRENGTH

  • Front Squat 1×3 at 70% 1RM
  • Front Squat 1×2 at 75% 1RM
  • Front Squat 1×1 at 80% 1RM
  • Front Squat 1×3 at 70% 1RM
  • Front Squat 1×2 at 75% 1RM
  • Front Squat 1×1 at 80% 1RM
  • Rest 1:30 between sets.

Focus on position over weight and speed out of the bottom, try to keep a strong an upright front rack position especially at the bottom.

METCON

  • Teams of 2 – For time:
    • 100 Row Calories
    • 100 Wall Balls, 20/14 lbs

Split reps as desired with a partner I would suggest alternating 20-15-15 cals on the rower as well as the wall balls, keep a hard but not all out pace and transition quick with your partner. Scaling Options: Use a med ball weight that is appropriate to keep sets of 15 or more reps. Time Cap: 20 mins

Tuesday, 25 January WOD

Warm-up

  • 2:00 Bike or Machine
  • 3 Rounds
    • 5 Close Grip Push Ups
    • 5 Regular Grip Push Ups
    • 5 Wide Grip Push Ups
      • *On bench or box for the first
  • 3 rounds
    • 10 V-Ups /10 Kip Swings / 10 Knee to Elbows
    • 15 Air Squats / 15 Squat Jumps / 15 Goblet Squats
      • *V-Ups round 1 then kip swings round 2 ecc…
  • -World’s greatest stretch
  • -Pigeon Stretch (45” per side)

STRENGTH

Pause Back Squat 4×3 Use the same weight for each set. Rest as needed between sets.

70% 1RM Back Squat 2-3 second pause, should be a moderate-light weight.

Focus on good positioning at the bottom and keeping your core tight.

METCON

  • 4 rounds, 3 mins each, for max reps of:
    • 25 Push-ups
    • 25 Toes-to-bars
    • max reps in remaining time Row Calories
    • Rest 1 min

The goal is to have at least 45 secs of work on the bike each round, focus on a strong pace on the bike while also staying consistent with your score each round. If you don’t have a bike, sub max reps Pistol Squats. Scaling Options: If you know that 25 Push Ups and 25 TTB is too much volume scale to 15 Push Ups and 15 TTB or 10 and 10. Gymnastic movements should be done in no more than 2-3 quick sets for each movement, if needed scale to knee to elbows or knee raises in order to keep good sets and a fluid kip. If you’re doing pistol squats practice with a band on the rig or a box to squat to in order to practice the movement pattern and range of motion if needed. Otherwise scale to Air Squats.

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.