January Training Notes

Welcome to 2020, ladies & gents! Before getting into the detail for January let’s just quickly chat about how 2020 will be laid out overall for the W.O.D. Program. Good news — the nuts and bolts of the W.O.D. program will not change. We will still build all of our workouts through the lens of functionality (movements that help transcend the gym), variance (mixing it up to give the broadest exposure), and intensity (adding load, volume, combinations smartly). The workouts will be built to deliver the greatest gain in general physical preparedness over the course of the year — remember we are playing the long game! In 2020, the main evolutions will come in the form of our 2-month focuses, multiple predetermined cycles, and our refined benchmark blueprint (we have lots of fun tests planned each month!). 

Let’s talk about the phases — we have (6) for the W.O.D. Program in 2020. New Year Reboot, Conditioning & Skills (Jan-Feb), Barbell & Odd Object Cycling (Mar-April), Olympic Skill & Lifting (May-June), Powerlifting & Pump (July-Aug), The Open, Conditioning & Skills (Sept-Oct), and finally Post-Open, Wendler & End of the Year (Nov-Dec). Each phase will incorporate these focuses in unique ways. Some of the phases will involve more formal cycles like Olympic Lifting & Wendler. While others will incorporate movements, skills, and drills like our New Year Reboot and End of the Year. It will be a really fun and diverse training year. Rest assured we will be getting after it for the next 365 days! 

As you read above, the focus for January is New Year Reboot, Conditioning, & Skills. We will be kicking off the year with some absolute CLASSIC benchmarks to start our reboot. Not only will we be hitting the 1RM Snatch & 1RM Clean & Jerk but we will also be tackling our Baselines I & II as well as Fran & Diane. In early January, it will be all about getting back into the gym and establishing new markers for these classic workouts. Before “technically” getting into 2020, we will hit the “2020 Experience” a nasty 20 minute AMRAP for New Years Eve. A fun one to ring in the new year. January will also be about working on those pesky skills! Expect to see skill portions, workouts, and finishers that practice (low intensity) or test (high intensity) skills like the Gymnastic Kipping Pull-up, Handstand Walk, Handstand Push-ups, Muscle-ups, Toes to Bar, and Rope Climbs. Our primary focus early on will be manicuring our gymnastic skills. As we transition in Feb, we will start to shift our focus more toward weightlifting skills. It will be a really fun month in the W.O.D. Program with all these classics and skills!

 

 

Monday 

STRENGTH

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

(Score is Weight)

 

WORKOUT

ON A 5:00 RUNNING CLOCK… 

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

 

– – – – – – – – – – – – – – – – – – – – – – 

 

 

Tuesday 

**9:00am = Only Class Due To Holiday!**

“THE 20/20 EXPERIENCE” 

20min AMRAP* 

20 Box Jumps (24/20) 

20 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups 

 

COOL DOWN

FOR RECOVERY

2:00 Calf/Achilles Smash on Barbell (L)

2:00 Calf/Achilles Smash on Barbell (R)

 

  • – – – – – – – – – – – – – – – – – – – – – 

 

Wednesday 

**10:00am = Only Class Due To Holiday**

SKILL

ON A 8:00 RUNNING CLOCK…

Practice Gymnastic Kipping Pull-up

Progression… Controlled Kip Dynamic Kip

Kip + Knees-Up Single Pull-up Connected Kipping Reps

(No Measure)

 

WORKOUT

3 SETS

30 DB Hang Squat Clean (50/35)|(35/20)

30 Pull-ups or Ring Rows 

800m Run

-Rest 1:30 b/t Sets-

*Workout is the DB variation of the Hero Workout “Badger”

(Score is Each Set for Time)

 

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Thursday 

SKILL

ON A 12:00 RUNNING CLOCK… 

Practice HS Walk Skill*

*Beginner – Bear Crawl or Box Walk 

Intermediate – Box Walk or Guided Walk 

Advanced – Guided Walk or Free Walk

(No Measure)

 

OTM x 15 MINUTES 

MIN 1 – MAX Push-Ups 

MIN 2 – 16/13 Cal Bike 

MIN 3 – MAX V-Ups

 

COOL DOWN

FOR RECOVERY 

2:00 Foam Rolling Lat (L) 

2:00 Foam Rolling Lat (R)

 

– – – – – – – – – – – – – – – – – – – – – – 

 

Friday 

STRENGTH

ON A 25:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

 

WORKOUT

3 ROUNDS FOR TIME 

10 Power Clean (155/105)|(115/75) 

10 Shoulder to Overhead

 

– – – – – – – – – – – – – – – – – – – – – – 

 

Saturday 

“OPEN 20.5” 

FOR TIME

40 Ring Muscle-Ups* 

80 Cal Row

120 Wall Balls (20/14)|(14/10)

-20:00 Hard Cap-

*Reps can be broken up and completed in any order.

 

FINISHER

FOR QUALITY 

100 Hollow Rocks

 

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Sunday 

No Classes Until January 12th 

When classes resume on January 12th, class times will be 11:00am and 12:00pm