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Wednesday, Jan 23
Workout of the Day
Skill Work
(Other / Text)
Every 3 minutes for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
... Baby One More Time
(Reps)
Two sets for max reps:
3 Minutes of Bike (or Rowing)
2 Minutes of Dumbbell Push Press (55/35 lb DBs)
3 Minutes of Rowing (or Bike)
2 Minutes of Ring Dips
3 Minutes of Bike (or Rowing)
2 Minutes of Dumbbell Push Press (55/35 lb DBs)
3 Minutes of Rowing (or Bike)
2 Minutes of Ring Dips
ROMWOD
(Emoji Selection)
Twisted Cross (R/L)
Puppy Dog
Puppy Dog
Tuesday, Jan 22
Workout of the Day
Strength - DB Press
(Load)
Five sets of:
Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)
Rest 2 minutes between sets.
Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)
Rest 2 minutes between sets.
Circus
(Rounds + Reps)
AMRAP 15:
400m Run
8 Strict Pullups
12 Strict Handstand Pushups
400m Run
8 Strict Pullups
12 Strict Handstand Pushups
Gimme More
(Other / Text)
Every minute on the minute, for 6 minutes:
Minute 1 – 8-10 Supine (palms up) Ring Rows @ 2111
Minute 2 – 45 Second Plank Hold (elbows)
Minute 1 – 8-10 Supine (palms up) Ring Rows @ 2111
Minute 2 – 45 Second Plank Hold (elbows)
ROMWOD
(Emoji Selection)
Standing Forward Fold with Interlaced Fingers Behind the Back
Archer Arms (R/L)
Archer Arms (R/L)
Monday, Jan 21
Workout of the Day
Deadlift 1RM
(Load)
Take 20-25 minutes to build to today’s 1RM Deadlift
Build no heavier than mechanical failure. If you lose positioning or proper mechanics, terminate the set immediately.
Build no heavier than mechanical failure. If you lose positioning or proper mechanics, terminate the set immediately.
Toxic
(Rounds + Reps)
AMRAP 8:
6 Deadlifts (225/155)
12 Box Jump Overs (24/20)
6 Deadlifts (225/155)
12 Box Jump Overs (24/20)
ROMWOD
(Emoji Selection)
Seated Forward Fold
Pigeon (R/L)
Pigeon (R/L)
Sunday, Jan 20
Workout of the Day
Long Road to Ruin
(Calories)
AMRAP 20:
Bike/Row for Calories
On the 2:00 – 2 Dumbbell Snatches
On the 4:00 – 4 Dumbbell Snatches
On the 6:00 – 6 Dumbbell Snatches
On the 8:00 – 8 Dumbbell Snatches
On the 10:00 – 10 Dumbbell Snatches
On the 12:00 – 8 Dumbbell Snatches
On the 14:00 – 6 Dumbbell Snatches
On the 16:00 – 4 Dumbbell Snatches
On the 18:00 – 2 Dumbbell Snatches
Rx: 50/35
Bike/Row for Calories
On the 2:00 – 2 Dumbbell Snatches
On the 4:00 – 4 Dumbbell Snatches
On the 6:00 – 6 Dumbbell Snatches
On the 8:00 – 8 Dumbbell Snatches
On the 10:00 – 10 Dumbbell Snatches
On the 12:00 – 8 Dumbbell Snatches
On the 14:00 – 6 Dumbbell Snatches
On the 16:00 – 4 Dumbbell Snatches
On the 18:00 – 2 Dumbbell Snatches
Rx: 50/35
Saturday, Jan 19
Workout of the Day
Stacked Actors
(Rounds + Reps)
In teams of two, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump Overs (24/20)
14 Thrusters (115/75)
21 Double Unders
Rest until the running clock reaches 20:00, and then…
9 Burpee Box Jump Overs (24/20)
9 Hang Squat Cleans (115/75)
9 Chest-to-Bar Pullups
7 Burpee Box Jump Overs (24/20)
14 Thrusters (115/75)
21 Double Unders
Rest until the running clock reaches 20:00, and then…
9 Burpee Box Jump Overs (24/20)
9 Hang Squat Cleans (115/75)
9 Chest-to-Bar Pullups
Friday, Jan 18
Workout of the Day
Bench Press 2RM
(Load)
Take 20 minutes to build to a Bench Press 2RM. Use a spotter!
Burn Away
(Time)
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows (55/35)
20 V-Ups
*Renegade Row = Pushup, Row Left, Pushup, Row Right
500 Meter Row
10 Renegade Rows (55/35)
20 V-Ups
*Renegade Row = Pushup, Row Left, Pushup, Row Right
ROMWOD
(Emoji Selection)
Eagle in Saddle (R/L)
Seal or Sphinx
Seal or Sphinx
Thursday, Jan 17
Workout of the Day
Deadlift 8x2
(Load)
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% 1RM
Deadlift x 2 reps @ 80% 1RM
Everlong
(Time)
Five rounds for time of:
24 Kettlebell Swings (70/53)
12 Box Jumps (24/20)
12 Toes to Bar
Scaling note: Scale the height of the KB swing *before* scaling the weight. In other words, swing a heavier bell to a Russian height, rather than a lighter bell to American height.
24 Kettlebell Swings (70/53)
12 Box Jumps (24/20)
12 Toes to Bar
Scaling note: Scale the height of the KB swing *before* scaling the weight. In other words, swing a heavier bell to a Russian height, rather than a lighter bell to American height.
ROMWOD
(Emoji Selection)
Low Dragon (R/L)
Sumo Squat
Sumo Squat
Wednesday, Jan 16
Workout of the Day
Concrete and Gold
(Time)
Every 8 minutes, for 32 minutes (4 sets):
20/15 Calories (Bike or Rowing)
20 Dumbbell Goblet Squats (50/35)
20 Walking Lunges with DB Farmer’s Carry (50s/35s)
800 Meter Run
Score time for each round separately.
20/15 Calories (Bike or Rowing)
20 Dumbbell Goblet Squats (50/35)
20 Walking Lunges with DB Farmer’s Carry (50s/35s)
800 Meter Run
Score time for each round separately.
ROMWOD
(Emoji Selection)
Seated Straddle
Supine Twist (R/L)
Supine Twist (R/L)
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