January 5-10 WODs

MONDAY, January 5
Warmup: 500m run, 20 pullups or ring rows, 500m run

S/T: Weighted pushups, 6-5-5-3-1 (use plates and partners to hold them)

WOD: 21-18-15-12-9-6-3 reps for time of:
Power cleans (95/65#)
Sit-ups
Back extensions

L1=45/35#; supermans for back extensions
L2=75/45#
COMP=135/105#; weighted sit-ups 35/26# KB; weighted back extensions, 25/15# plates

TUESDAY, January 6
Warmup: 400m row or run, then, as a group:
Hip mobility drill: https://www.youtube.com/watch?v=k7C5s9l84tA

S/T: Hatch Squat Cycle, Week 6, Day 1
6@70%
6@80%
3@90%
2@95%

WOD: 3 rounds, 3 minutes each round, of:
10 Deadlifts (225/155#)
15 Pull ups
As many Wall ball shots (20/14#) in remaining time as possible
Rest 3 minutes between rounds.

Score=wall ball reps

WEDNESDAY, January 7
Warmup: 3 minutes of cardio or your choice, then 1 round: 10 controlled, slow squats, 10 pushups, 10 situps.

3 minutes of Group Mobility work

S/T: 5-5-5-5 KB clean and jerks, each side

Warm up with a lighter KB, then go up in weight as able

WOD: Run 1,000m
20 KB clean and jerks, left
Run 800m
20 KB clean and jerks, right
Run 400m
20 KB swings
Run 200m
20 goblet squats

Rx=53/35#
L1=26/18#
L2=35/26#
COMP=70/44#

THURSDAY, January 8
Warmup: 2 minutes max double unders; then 2 rounds: 20 side lunges, 10 back extensions, 10 high-knees, 1 minute plank hold

S/T: Hatch Squat Cycle, Week 6, Day 2
4@75% of 1RM
4@80%
4@80%
4@80%

WOD 1: AMRAP in 4 minutes of:
8 Thrusters
8 Toes to bar
Rest 3 minutes
AMRAP in 4 minutes of:
8 lunges with barbell in back squat position
8 push-ups

Rx=95/65#
L1=35/15#; knees to chest or V-ups; knee push-ups
L2=75/35#; knees to chest or knees to elbows
COMP=115/95#; deficit push-ups

FRIDAY, January 9
Warmup: 500m row or run; Turkish Get-Up Ladder, use same weight (moderate; reps are for each side): 2-4-6-8

S/T: Practice pistols, 15 minutes

WOD 1: 18 min AMRAP:
15 Box Jumps (24/20″)
12 Push Press (115/75#)
9 pistols

Rx=24/20”; 115/75#
L1=20/16” jump or step-ups; 35/25#; box or banded pistols
L2=20/16” jumps or 24/20” step-ups; counterbalanced pistol or box pistol
COMP=Same as Rx

Spend at least 5 minutes in mobility, rolling, stretching

SATURDAY, January 10
Warmup: Coach’s choice

WOD: “Luke”
Run 400 meters
15 clean and jerks (155/115#)
Run 400 meters
30 toes to bars
Run 400 meters
45 wall-ball shots (20/14#)
Run 400 meters
45 KB swings (53/35#)
Run 400 meters
30 ring dips
Run 400 meters
15 steps weighted barbell lunges (155/115#)
Run 400 meters

25 minute time cap

Rx=155/115# on C&J and barbell lunges; 53/35# KB swings
L1=45/25# C&J and barbell lunges; 26/18# KB swings; knees to chest or V-ups; box or banded ring dips
L2=115/85# C&J and barbell lunges; 35/26# KB swings; knees to chest; banded ring dips
COMP=No change but must beat time cap or perform 20 burpees at end.