WEEK of WOD’s 1.3.22 - 1.8.22

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