MONDAY, JANUARY 3rd
A. Find 1-RM Bench Press
* build by sets of 3’s, then 2’s, then a couple singles at 80% or above before going for 1RM attempt
B. For Time:
30 Cal Bike Erg or 20 Cal Echo Bike
30 Toes to Bar
20 Cal Bike Erg or 15 Cal Echo Bike
20 Pull-up
10 Cal Bike Erg or 10 Cal Echo Bike
10 Bar Muscle-up/ Burpee Pull-up
20 Cal Bike Erg or 15 Cal Echo Bike
20 Pull-up
30 Cal Bike Erg or 20 Cal Echo Bike
30 Toes to Bar
Target Time: 12-14 min
Time Cap: 15 minutes
Scaling Option 1/ Masters RX:
21-15-9 Bike Erg Cals/ 15-12-9 Ech Bike Cals
Same rep scheme for Rig work
Scaling Option 2:
15-12-9 Bike Erg Cals/ 12/9/6 Echo Bike Cals, same rep scheme for rig
TUESDAY, JANUARY 4th
A In 12 minutes, build to a heavy complex of…
1 Clean Pull
1 Power Clean
1 Hang Power Clean
B. 3 Rounds for Time:
10 Wall Ball (30/20lbs)
10 Power Clean (155/105lbs)
10 Bar Facing Burpee over Barbell
- Rest 5 minutes -
2 Rounds for Time:
15 Wall Ball (20/14lbs)
15 Power Clean (135/95lbs)
15 Bar Facing Burpee over Barbell
- Rest 5 minutes -
1 Round for Time:
30 Wall Ball (14/10lbs)
30 Power Clean (115/75lbs)
30 Bar Facing Burpee over Barbell
Scaling Option 1/ Masters RX:
MB men- 20/14/10lbs, MB women- 14/10/6lbs, PC load- 135/95lbs, 115/75lbs, 95/65lbs
Scaling Option 2:
MB men- 14/10/6lbs, MB women- 10/6/4lbs, PC load- 95/65lbs, 75/55lbs, 65/45lbs
WEDNESDAY, JANUARY 5th
A. Find 1-RM Back Squat
* build by sets of 3’s, then 2’s, then a couple singles at 80% or above before going for 1RM attempt
B. EMOM 15 minutes (5R):
Min 1- 7 Handstand Push-ups
Min 2- 14 Russian Kettlebell Swings (70/53lbs)
Min 3- 21 Double Unders (42 Single Unders)
Goal: have 30sec to rest
Scaling Up- 10Strict or Deficit HSPU, 20 RKBS, 50 DU
Scaling Option 1- Pike Push-ups/ 53/35lbs/ practice DU for 30sec
Scaling Option 2- Push-ups/ 35/18lbs/ practice SU for 30sec
THURSDAY, JANUARY 6th
A. Every 3 minutes for 5 Rounds:
10/8 Cal Echo Bike
5 Burpee Box Jump Overs (24/20")
1 Rope Climb
Target Time: 60-75sec
Scaling Option 1:
Every 3 minutes for 5 Rounds:
8/6 Cal Echo Bike
5 Burpee Box Jump Overs (20/16")
1 Rope Climb 12'
Scaling Option 2:
Every 3 minutes for 5 Rounds:
7/5 Cal Echo Bike
5 Burpee Box Step Overs (12")
1 Rope Climb Progression
4 Rounds for Quality
15 GHD Sit-ups
10 Landmine Windmills (each side)
5 Strict Leg Raise
50yd KB Front Racked/Overhead Carry (right racked/left overhead)
50yd KB Front Racked/Overhead Carry (right overhead/left racked)
FRIDAY, JANUARY 7th
A. 2 Sets:
15/12 Calorie Ski
5 Sandbag Cleans (150/100)
15/12 Calorie Row
5 Sandbag Cleans (150/100)
15/12 Calorie Bike Erg
5 Sandbag Cleans (150/100)
-rest 1:1-
15/12 Calorie Ski
100’ Sandbag Carry (150/100)
15/12 Calorie Row
100’ Sandbag Carry (150/100)
15/12 Calorie Bike Erg
100’ Sandbag Carry (150/100)
-rest 1:1 b/t sets-
Target Time: Sub 5 min ea set
Time Cap: 7 min ea set
Scaling Option 1/Masters RX
12/10 Cals on all ERGS
Scaling Option 2
10/8 Cals on all ERGS
Scale load as needed
SATURDAY, JANUARY 8th
ECHO BIKE WORKOUTS...
Weekly Workout #1:
Part 1:
5 Sets:
5 Sec Gradual Acceleration to 100%
5 Sec Sprint at 100%
5 Sec Controlled Sprint at 98%
*Full recovery between sets.
Rest 3-5 Min
Part 2:
4 Sets:
3 Min Fast
-2 Min Rest-
4x (45 Sec Moderate, 45 Sec Easy)
*No additional rest between reps, sets, or rounds.
Weekly Workout #2:
3 Sets
90 Sec Moderate
15 Sec Sprint
-1 Min Rest-
75 Sec Fast
15 Sec Sprint
-1 Min Rest-
60 Sec Moderate
15 Sec Sprint
-1 Min Rest-
45 Sec Fast
15 Sec Sprint
-1 Min Rest-
*Rest 3 Min between sets
*Our 2nd weekly workout in this progression is OPTIONAL
**SCORE = Total Calories