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Jan Personal Records

2/1/2023

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Alternative Athletics: 7 x 5 Front Squat

2/1/2023

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WARM-UP
3 sets:
20 Jumping Jack
5 Pushups
5 piked push-up
10 bent-over T-raises
10 standing snow-angel raises

1 set:
10 Push Press (empty barbell or training bar)
7 push presses (30%)
7 push presses (40%)
7 push presses (50%)
– Take weight out of a rack.

NOTES

Use the first three sets to elevate your heart rate and increase your range of motion.
On the final set, start with an empty barbell and then increase the loading on the barbell to build up to your working weight.

RX / Intermediate / Beginner
7 sets for load:
5 Front Squat

Competition: 75 min
Warm up: 20 min
See Above

Workout 1: 15 min
3 sets for load:
7 Push Press

2 drop sets:
3 push presses
– Use 90% of your best set of 7.

NOTES

All sets should be unbroken. So if the designated percentage won’t allow this, adjust the loading accordingly.
Today’s goal is around 70% of your last previous 1-rep. If you can do more, go for it!
Drop sets should be clean and crisp.

Workout 2: 15 min
3 sets for load:
10 close grip Bench Press

NOTES

Rest as needed and build to your heaviest set of 10.

Workout 3: 15 min
AMRAP 15:
15 Russian KB swing (53/70 lb)
15 Wall Balls (14/20 lb)

Stimulus & Goals

Steady grind-type workout.
Complete KB swings and wall-balls in no more than 2 sets.
A single round should take less than 2:00.

Strategy

Maintain unbroken KB swings and wall-ball shots for as many rounds as possible.
Remember to breathe and manage your pace from the start of the workout. The first round will feel relatively easy, but it will get tough fast. Move smoothly through both movements.

Stretching: 10 min
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves

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Alternative Athletics: 3 Rounds

1/31/2023

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WARM-UP
3 sets:
:30 Row
15 Banded pull aparts
10 Scap Pull up
5 Shoulder Press w/ a :03 pause at the top
– Use an empty bar or light load.

1 set:
:30 row
3 Wall Walk w/ a :03 hold at the top
10 Pushups

1 set:
:30 row
:30 Handstand
10 piked push-up
:30 Hollow Hold
10 jumping ring dips

2 sets:
:20 row (moderate pace)
5 Handstand Pushup
:20 row (moderate pace)
5 Ring Dips

NOTES

Use the first part of the warm-up to mobilize and strengthen the overhead position, emphasizing keeping the ribs down and maintaining active shoulders for every movement.
Take your time building to the HSPU and ring dips. Scale the reps, time, or movements as needed.
After the warm-up, take a few minutes to practice the farmers carry hold and the DB front rack hold.

Pre-workout:
4 sets:
:20 ring-dip hold (top)
– Rest :10
:20 ring-dip hold (bottom)
– Rest :10

RX
3 rounds for reps:
1:00 Handstand Pushup
1:00 Farmer Walks hold
– Rest 3:00 between couplets.

3 rounds for reps:
1:00 Ring Dips
1:00 DB Front Rack Carry hold
– Choose your own loading for DBs.

INTERMEDIATE
3 rounds for reps:
1:00 piked push-up
1:00 DB farmer carry hold
– Rest 3:00 between couplets.

3 rounds for reps:
1:00 banded ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

BEGINNER
3 rounds for reps:
1:00 Dumbbell Shoulder Press - Floor
1:00 DB farmer carry hold
– Rest 3:00 between couplets.

3 rounds for reps:
1:00 foot assisted ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

Stimulus & Goals

10-20+ handstand push-ups/dips per round.
Accumulate time in the holds, use the heaviest weight possible to complete in 3 sets or less.
1:00 max reps in the hspu and dips.

Strategy

If you can complete 20+ kipping HSPU and dips unbroken, challenge yourself to perform strict HSPU and/or dips.
Do not push to failure during the handstand push-ups or the ring dips. It will lead to unnecessary rest time. Try to maintain fast sets of 3-7+ reps with minimal rest between sets.

Competition: 85 min
Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 25 min
6 rounds for time:
10 Burpee Box Jump (24/30-in)
800/1,000-m Assault Bike

Stimulus & Goals

18:00-24:00.
Your legs and lungs should be under attack in this workout.
Challenge yourself with a higher box than you’re used to.
Finish each bike under 2:00.

Strategy

The pairing of the burpee box jumps and the bike will take a toll on your legs. Find a pace on the bike that allows you to get right to work on the burpee box jumps.
It’s OK to take a step back before hopping on the box each time. This will help you gain a little momentum and make the box jumps a little easier when your legs are tired.
Try to finish each round under 3:30.

Workout 3: 15 min
3 sets:
8 x (1 Single-Leg Deadlifts + 1 single-leg KB step-back lunge)/leg
10 GHD Back Extension
– Rest :30 between legs/ movements & 2:00 between sets.

NOTES

Perform a single-leg deadlift + a step-back lunge with the same leg staying on the ground. Repeat this for 8 reps of the complex while holding a light-to-moderate KB on the same side of the leg you are working. Repeat on the other leg. Then, perform the back extensions. Rest 2:00 between sets and build in load on the complex.

Stretching: 10 min
3 sets:
:20 Doorway Pec Stretch / side
10 PVC Pass-throughs

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Alternative Athletics: 20 min

1/30/2023

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Warm Up:
1 set:
10 alternating Samson stretches
10 alternating Plank reach-throughs
10 alternating Scorpion Stretch
10 Good Mornings (unloaded)

1 set:
30 Jumping Jack
10 Air Squats
30 skier jacks
10 alternating Lunge
30 mountain climbers

1 set:
10 Staggered Stance Good Mornings / leg (empty barbell)
10 Sumo Deadlift High Pull (empty barbell)
10 alternating Weighted lunge (empty barbell)

1 set:
Focus on the back position in the set-up and sitting up tall on the rower.
20 pulls Row (easy pace)
10 single-arm KB suit case deadlift / arm

1 set:
Focus on driving the heels down and standing up fast to create momentum behind the KB.
20 pulls on the rower (moderate pace)
5 single-arm KB swings / arm

1 set:
Focus on pulling the chest up away from the KB as the athlete is swinging.
20 pulls on the rower (fast pace)
5 single-arm KB swing / arm

1 set:
5 single-arm KB swing / arm
20 pulls on the rower
10 alternating barbell lunges (workout weight)

RX
AMRAP 20:
10 Russian single-arm KB swings, right (35/53 lb)
10 Russian single-arm KB swings, left
250-m Row
10 Weighted lunge, right (65/95 lb)
10 barbell lunges, left

INTERMEDIATE
AMRAP 20:
10 single-arm KB swings, right (26/35 lb)
10 single-arm KB swings, left
250-m row
10 barbell lunges, right (55/75 lb)
10 barbell lunges, left
– KB swings to eye level.

BEGINNER
AMRAP 20:
10 single-arm KB swings, right (18/26 lb)
10 single-arm KB swings, left
250-m row
10 barbell lunges, right (35/45 lb)
10 barbell lunges, left
– KB swings to eye level.

Competition: Rest Day

Stretching:
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 Couch Stretch / side

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Alternative Athletics: 5 Rounds

1/29/2023

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WARM-UP
2 sets:
50 Single-Unders
15 Air Squats
10 alternating Plank reach-throughs

2 sets:
:30 Double Unders
10 Burpees

2 sets:
30 double-unders
5 Pushups to down dog

NOTES

Progressive full-body warm-up.
Use the first 2 sets to get the body used to moving and take it slow.
The middle 2 sets should be performed at a smoother pace, but with your heart rate slightly elevated.
The final 2 sets are a primer for the workout. Perform these at workout speed to get your body prepared for the intensity.

Pre-workout:
For total time:
800-m Run
– Rest 1:00
400-m run
– Rest :30
200-m run

RX
5 rounds for time:
75 Double Unders
Pushups

INTERMEDIATE
5 rounds for time:
1:00 double-unders
25 push-ups

BEGINNER
5 rounds for time:
50 Single-Unders
15 push-ups

Stimulus & Goals

11:00-15:00.
Keep double-unders to 1:30 or less.
Complete push-ups in 3 sets or less.

Strategy

Stay loose with the jump rope. Try to relax and breathe during these reps.
Don’t push to failure on the push-ups. This will only cause you to rest longer.
When you rest on the push-ups, either lay flat on your stomach with your arms out to the sides or sit up on your knees to allow your shoulders and arms to truly relax and recover.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1:
Today’s Rx

Workout 2: 15 min
On a 20:00 clock:
5 sets for reps:
0:00-2:00:
250-m Skierg
Max Burpees

2:00-4:00:
Rest

Stimulus & Goals

Push for one more rep in each interval.
Keep ski to 1:00 or less.
15-25 burpees per set.

Strategy

Find a pace on the ski that gives you the most amount of time for the burpees but doesn’t keep you from jumping right into the burpees. You should have about a minute to perform burpees.
Take the burpees one rep at a time. Just keep getting yourself down to the floor. Remember that you get an entire two minutes to rest after the burpees.
This workout aims to build your capacity to keep pushing for one more rep when you are tired.

Workout 3: 15 min
For time:
800-m Sled Drag (25/45 lb)

NOTES

Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but if you can go unbroken, go for it!

Stretching: 10 min
1 set:
1:00 lacrosse ball calf roll / leg
1:00 Calf Stretch / side

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Weekly Update 1/29 - 2/4

1/29/2023

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1/29
RX
5 rounds for time:
75 Double Unders
Pushups

1/30
RX
AMRAP 20:
10 Russian single-arm KB swings, right (35/53 lb)
10 Russian single-arm KB swings, left
250-m Row
10 Weighted lunge, right (65/95 lb)
10 barbell lunges, left

1/31
RX
3 rounds for reps:
1:00 Handstand Pushup
1:00 Farmer Walks hold
– Rest 3:00 between couplets.

3 rounds for reps:
1:00 Ring Dips
1:00 DB Front Rack Carry hold
– Choose your own loading for DBs.

2/1
RX
7 sets for load:
5 Front Squat

2/2
RX
5 rounds for time with a partner:
30 alternating DB snatches (50/70 lb)
20 Box Jump Over (20/24 in)
– Resting partner hangs from the pull-up bar.

2/3
RX
For time:
800/1,000-m Row
40 V Ups
600/750-m row
40 v-ups
400/500-m row

2/4
RX
AMRAP 13:
8 Deadlift (105/155 lb)
5 Hang Power Clean (105/155 lb)
3 Bar Muscle up

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Alternative Athletics: 15 min / Partner

1/28/2023

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WARM-UP
1 set:
3 hang Snatch High Pull
3 hang muscle snatches
3 Overhead Squat

1 set:
3 low-hang snatch pulls
3 low-hang muscle snatches
3 overhead squats

1 set:
3 snatch pulls
3 Muscle Snatch
3 overhead squats

2 sets:
1 snatch pull
1 Hang Snatch
1 low-hang snatch
1 Snatch

NOTES

Perform every set with an empty barbell.
In the final 2 sets, perform the complex the same way you intend to for the workout — power or squat snatch.
After you perform the final set with the empty barbell, take 2-3 sets to build to your starting weight for the workout.

RX
AMRAP 15 with a partner:
60 synchro Situps
40 Box Jumps (20/24 in)
20 Chest-to-Bar Pullups

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 10 min
On a 10:00 clock:
:20 Assault Bike arms only (hard pace)
:20 Assault bike legs only (hard pace)
:20 Assault bike arms and legs (slow pace)

NOTES

Move as slowly as possible during the “slow pace” in order to maintain a consistent “hard pace” during the other two intervals.
If you do not have an assault bike, then substitute a 10:00 clock alternating :30 of seated with :30 of standing efforts on a C2 bike.
The goal of this drill is to learn how to push hard with the upper and lower body separately.

Workout 3: 15 min
EMOM 12:
Minute 1 | 6 Muscle Up
Minute 2 | 2 Rope Climb (15 ft)
Minute 3 | 100-ft. sandbag carry (100/150 lb)

Stimulus & Goals

Pulling under fatigue.
Increase gymnastics pulling stamina.
Muscle-ups in 2 sets or less. Unbroken sandbag carry.

Strategy

Expect pulling to be challenging in this session. This is by design in an attempt to work on building stamina.
Focus on pressing the rings to the hips during the muscle-up pull. This will reduce the amount of pulling needed to complete the rep. Focus on using your legs to climb the rope rather than your arms.
Interlock your fingers or grab your wrist during the sandbag carries to reduce fatigue in your upper body.

Stretching: 10 min
2 sets:
1:00 t-spine foam roll
:30 Banded pull aparts

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Tag Team Championship Fight Gone Bad

1/27/2023

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Warm up:
Try the movements and make a plan with your partner . . . if you have one . . .

Tag Team Championship Fight Gone Bad
5 Rounds
1 min max Wall Balls 20 / 14#
1 min max Sumo Deadlift High Pull 75 / 55#
1 min max Box Jumps 20 / 18"
1 min max Push Press
1 min max calorie Row
1 min rest

If you have a partner that has not been to the gym in the last 6 months you can split the workout however you want. If you don't have such a partner, you will do it by yourself.

This is a fund raising WOD for VFW Andrew Pearson post. Throw some bones in the hat.

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Alternative Athletics: Worse than Karen

1/26/2023

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Warm Up
Row 500m

Then…

2 sets:
:30 medicine ball Push Press
:30 Single-Unders

2 sets:
:30 Air Squats to a medicine ball
:30 single-unders or double-unders

1 set:
:30 medicine ball Thruster
:30 double-unders or double-under attempts

RX
For time:
150 Wall Balls (14/20 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 Burpees to a plate.

INTERMEDIATE
For time:
150 wall-ball shots (10/14 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.

BEGINNER
For time:
100 wall-ball shots (6/10 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
5 burpees to a plate.

Post-workout:
Accumulate:
2:00 Plank
2:00 Handstand

Competition: Rest Day

STRETCHING
3 sets:
:30 Samson stretches / leg

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Alternative Athletics: 20 min

1/25/2023

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WARM-UP
1 set:
1:00 Row
10 alternating Cossack Squat
10 Single-Leg Deadlifts / leg (35/50 lb)
10 alternating Cossack squats
10 Situps

1 set:
10 Dumbbell Clean / arm (35/50 lb)
10 V Ups
10 Dumbbell Push Press / arm
10 Hanging Knee Raises

1 set:
:30 row
5 DB cleans / arm (35/50 lb)
10 knees-to-armpits
5 Dumbbell Push Jerk / arm

1 set:
:30 row
10 DB clean and jerks (35/50 lb)
5-10 Toes-to-Bar

NOTES

If you reach a movement that you’re unable to perform in this progressive warm-up, go back to a previous movement.
Perform all DB movements with a single DB.
Push the pace on the rower and find a sustainable pace for the workout.

RX
18.1
AMRAP 20:
8 Toes-to-Bar
10 single-Dumbbell Hang Clean and Dumbbell Push Jerk (35/50 lb)
12/14 calorie Row

INTERMEDIATE
AMRAP 20:
8 Hanging Knee Raises
10 single-DB hang clean and jerks (20/35 lb)
12/14 calorie row

BEGINNER
AMRAP 20:
8 Situps
10 single-DB hang clean and jerks (10/20 lb)
12/14 calorie row

Stimulus & Goals

7-12+ rounds.
Unbroken toes-to-bar and clean and jerks for as many rounds as possible.
Keep row to :60 or less.

Strategy

If you are looking to go for a PR, try keeping your equipment as close together as possible because transition time is valuable.
Perform 5 clean and jerks on one arm and then 5 on the other for the fastest time. Remember to jump the weight to the shoulders and then jump the weight overhead.
Sit up tall on the rower and remember to breathe.
Don’t come out too hot in the first couple of rounds. This is a 20:00 workout and you need to maintain a consistent pace across the entire time.

Competition: 100 min

Warm up: 20 min
See Above

Workout 1: 20 min
18.1

Workout 2: 35 min
For time:
400-m Run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run

Stimulus & Goals

20:00-26:00 of work (not including rest)
00 m < 2:30
800 m < 5:00
1,200 m < 8:00
1,600 m < 10:00

Strategy

Perform each run at a sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy will allow you to feel relatively recovered prior to starting each interval.
If you feel like you can push faster, wait until the 1,200-m or the 1,600-m intervals. This will be a great place to turn on the afterburners.
Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval prior to starting.

Workout 3: 15 min
4 sets for load:
10 Dumbbell lunge
15 weighted Hip Extensions
10 DB Straight Leg Deadlifts

NOTES

Use a weight on each element that allows you to maintain controlled and unbroken reps. If you don’t have a GHD, perform a standing Jefferson curl with no weight.

Stretching: 10 min
1 set:
1:00 barbell forearm mash / side
1:00 double forearm stretch on wall

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Jan Personal Records

Alternative Athletics: 7 x 5 Front Squat

Alternative Athletics: 3 Rounds

Alternative Athletics: 20 min

Alternative Athletics: 5 Rounds

Weekly Update 1/29 - 2/4

Alternative Athletics: 15 min / Partner

Tag Team Championship Fight Gone Bad

Alternative Athletics: Worse than Karen

Alternative Athletics: 20 min

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