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Monday 9 January
Warming-up
3 rounds for quality
45” machine
10 ring push ups
30” ring support hold
20 high plank shoulder taps
Gymnastic strength
3 Rounds for max reps
15 push ups
90-70-50% strict handstand push ups
Rest as needed between rounds
Workout
Every 2 min for 20 min
18/14 cal bike
min 0-9 -> 8/5 strict pull ups
min 10-19 -> 10 kipping handstand push ups
Tuesday 10 January
Warming-up
5-10-15-10-5 Reps of
Bent over rows
Shoulder press
Back squat
*unbroken all reps with an empty barbell
Weightlifting clean and jerk (Technique)
1×2 at 65% 1RM
1×2 at 70% 1RM
1×2 at 75% 1RM
1×1 at 80% 1RM
1×1 at 80% 1RM
*Full cleans
*Rest as needed between sets
HAT TRICK
3 rounds for total time
Sprint
20 wall ball shots 9/6KG
6 DB Snatches 34/22.5KG
*Rest 2 min between rounds
*Pick load for DB snatches. You want to go for heavy but unbroken rounds.
Wednesday 11 January
Warming-up
9 min EMOM for quality
45 secs hollow hold
45 secs Row
45 secs Wall Sit
Active recovery / Conditioning
Row/Ski/Bike Erg
5×5 min for distance
Complete each 5 min as:
2 min moderate pace
1 min fast pace
2 min moderate pace
*Minimal rest between efforts
Thursday 12 January
Warming-up
For Quality
6 min machine x 3
1 min slow, 30 sec, mod 30 sec fast
Weightlifting – Back squat
1×3 Back squats at 70% 1RM
1×3 Back squats at 75% 1RM
1×2 Back squats at 80% 1RM
1×2 Back squats at 85% 1RM
1×1 Back squat at 90% 1RM
1×1 Back squat at 95% 1RM
*Rest as needed between sets
Workout 19.3
For time
60M Overhead lunges
50 Dumbell box step-ups 60/50cm
50 Strict handstand push ups
60M Handstandwalk
*Time cap 10 min
*Aim for open intensity and look where you are
Friday 13 January
Warming-up
7 min AMRAP for quality
1 Wall walk
10 push ups
10 Strict toes to bar
45 sec wall sit
Weightlifting: strict press for max reps
Press at 60% 1RM
Rest 1 min
Press at 70% 1RM
Rest 1 min
Press at 75% 1RM
*Go for total max reps and rest precisely 1 min in between sets.
Workout
10 rounds for time with partner
21 Heavy KB Swings, pick load
12 Pull-ups
150 M Ski/Row
*Perform one complete round before switching with partner. So work 1 round rest 1 round.
*Aim for unbroken rounds or make your sets as big as possible
Saturday 14 January
Warming-up
3 RNDS for Quality
1 minute choice Machine
45 sec Sandbag/D ball hold
12 KB Deadlifts
Workout
5 rounds, each for time of:
12/10 cal Row
12 alternating pistol squats
12 single arm alternating squat snatches
5 Muscle ups/sc 1 9 chest to bars/sc 2 12 pull-ups
*Start round one on 80% of your capacity and push a bit harder each round. Learn to pace and going faster throughout the workout.
*Rest 1:30 min between rounds
Accessory
3 rounds for quality of:
15 GHD Back extensions
8 L/8 R Bulgarian split Squat, pick load
*Rest as needed between rounds
Sunday 15 January
Warming-up
3 RNDS for quality
45” Machine
10 Air squats
5 Jump squats (Max height)
10 banded good mornings
Gymnastic work
Build up to 5 RM Ring Dip
Rest 3 min.
4 rounds of:
30 sec ring support hold
max Ring push ups
*Rest as needed between rounds
Workout
For time:
9 Thrusters 42/30 Kg
35 Double Unders
18 Wallball shots 9/6 Kg
35 Double unders
Rest 1 min
35 Double unders
18 Wallball shots
35 Double unders
9 Thrusters
*Time Cap 8 min incl 1 min rest
*Go into this workout with a solid plan to finish hard. Focus on efficiency in these movements.