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 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 

EXTENDED WARM-UP

3-3-3

Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

 

WORKOUT 

FOR TIME 

8-6-4-2-4-6-8 

Deadlift (275/185)|(185/135)*

*After Every Set Complete… 8 Handstand Push-ups (Strict Optional)

16 Wall Ball (30/20)|(20/10)

 

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

 

Tuesday 

WORKOUT

4 SETS

2:00 Max Cal Bike 

1:00 KB Swing (53/35)|(35/26) 

1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-

 

FINISHER

“TABATA”

8 ROUNDS, :20 ON / :10 OFF 

TABATA 1 – Hollow Hold 

-Rest 1:00- 

TABATA 2 – Deadbugs

*Complete all 8 Rounds of T1 then transition to T2.

 

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

 

Wednesday 

SKILL

OTM x 10 MINUTES 

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Drill connecting reps with the push away from the bar.

 

BENCHMARK WORKOUT

“FRAN”

FOR TIME 21-15-9 

Thruster (95/65)|(65/45) 

Pull-Up

*Last Seen 6/26/19

 

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Slow Pedal on Bike 

2:00 Foam Roll Upper Back / Lats

 

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

 

Thursday 

SKILL

ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex:

1 SA KB Deadlift

1 SA KB Sumo DL High Pull 1 SA KB Russian Swing

1 SA KB Hang Clean

1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

 

WORKOUT 

7MIN AMRAP

10 Unbroken Double Unders•

10 Knee to Elbow

5 Strict Dips (Box, Ring or Bar)

*Double Unders increase by 10 reps each Round.

 

-Rest 2:00–

 

7MIN AMRAP

10 KB Sumo DL High Pull (53/35)|(35/26)*

10 Knee to Elbow

5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round.

 

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

 

Friday 

WORKOUT

OTM x 21 MINUTES

MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)* 

MIN 2 – 2 “No Jump” Rope Climbs**

MIN 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

 

COOL DOWN

FOR RECOVERY 

5:00 Flow Stretching

 

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

 

Saturday 

PARTNER WORKOUT

IN TEAMS OF 2… 

20 MIN AMRAP* 

Partner 1 Completes… 100m Run

12 Wall Balls (20/14)|(14/10) 

6 Burpees

While Partner 2… Rests

P1 completes a full round while P2 rests then switch.

 

PARTNER FINISHER

NOT FOR TIME 100 Alt. Partner Plank “Hi-Fives”*

*Set-up so that both arms reach and connect at extension for the hi-five.

 

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

 

Sunday 

Sunday Classes Resume THIS SUNDAY!!!!

Classes at 11:00am and 12:00pm 

 

BURGENER WARM-UP

3 SETS FOR QUALITY*

5-7 Down + Finish
5-7 Elbows High + Outside

5-7 Muscle Snatch
5-7 Snatch Drops
5-7 Hang Snatch

*With PVC or Empty Barbell -Rest as Needed b/t Sets-

 

WORKOUT
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)

-Rest 2:00-

6-12-18
Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)