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 Year’s 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 

SKILL

3 SETS FOR QUALITY*

3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

 

WORKOUT 

“TABATA”

8 ROUNDS, :20 ON / :10 OFF TABATA 

1 – Russian KB Swing (53/35)|(35/26) TABATA 

2 – Air Squat TABATA 

3 – Toes to Bar or Reverse Crunch TABATA 

4 – Wall Ball (20/10)

-1:00 Rest b/t Tabatas-

 

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

 

Tuesday

WORKOUT

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups

 

FINISHER

3 SETS

25 Empty Barbell Curls 

25 Glute Bridge-Ups

 

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

 

Wednesday 

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

 

WORKOUT 

OTMx 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

OTM x 4 MINUTES 

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

 

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

 

Thursday 

WORKOUT 

18 MINUITE AMRAP 

6 Ring Muscle-Ups

18 DB Hang Power Cleans (50/35)|(35/20)

36 Forward Lunges

 

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

 

Friday 

SKILL

ON A 12:00 RUNNING CLOCK…

8:00 – Practice Kipping HSPU Breakdown

4:00 – Practice Tempo DL Drill w/ Empty Barbell

 

BENCHMARK WORKOUT

“DIANE”

FOR TIME

21-15-9

Deadlift (225/155)|(155/105) 

Handstand Push-up

*Last Seen in 2018

 

FINISHER

“TABATA”

8 ROUNDS, :20 ON / :10 OFF 

MOVT 1 – Russian Twist 

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

 

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

 

Saturday 

WORKOUT

ON A 10:00 RUNNING CLOCK… 

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

10 MINUITE AMRAP

10 Box Jumps (24/20) 

10 DB Bent Over Row (50/35)|(35/20)

 

COOL DOWN

FOR RECOVERY 

8:00 of Flow Yoga or Stretching

 

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

 

Sunday 

PARTNER STRENGTH

IN TEAMS OF 2…

3-3-3 Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

 

PARTNER WORKOUT

IN TEAMS OF 2… 

FOR TIME*

120 Wall Balls

60 Clean & Jerk (135/95)|(95/65) 

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.