January 09, 2019 Wednesday
Deadlift 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Then, practice handstands for 20 minutes.
January 08, 2019 Tuesday
January 07, 2019 Monday
21-15-9 reps, for time of: Dumbbell Clean & Jerk, 35/25 lbs Strict Pull-up GHD Sit-upView Results
January 06, 2019 Sunday
3 rounds for time of: 15 Inverted Burpees Row, 1000 m 15 Burpees Over RowerView Results
January 05, 2019 Saturday
For time: 50 Strict Pull-ups 100 Push-ups 150 Air SquatsView Results
January 04, 2019 Friday
January 03, 2019 Thursday
Deadlift 5-3-3-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Then, practice slowly descending from a handstand.
January 02, 2019 Wednesday
For time: 9 Thrusters, 65/45 lbs Row, 1000 m 15 Thrusters, 65/45 lbs Row, 1000 m 21 Thrusters, 65/45 lbsView Results
January 01, 2019 Tuesday
As many reps as possible in 12 mins of: 1 Strict Pull-up + 2 Push-ups + 3 Air Squats 2 Strict Pull-ups + 4 Push-ups + 6 Air Squats 3 Strict Pull-ups + 6 Push-ups + 9 Air Squats ... Continue adding 1 Strict Pull-up, 2 Push-up and 3 Air Squat reps each round until time expired. Log total reps completed of each movement. Start at a higher round if you think it will allow you to complete more reps in the 12 mins— for example: 5-10-15, then 6-12-18, then 7-14-21, etc... Include starting and finishing point in notes.View Results
December 31, 2018 Monday
December 30, 2018 Sunday
Complete as many rounds as possible in 12 mins of: 1 Squat Snatch, 155/105 lbs 3 Clean & Jerks, 155/105 lbs 30 Double UndersView Results
Scaling Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.
December 29, 2018 Saturday
As many reps as possible in 12 mins of: GHD Sit-up, 1 min Bar Muscle-up, 1 min GHD Sit-up, 2 mins Bar Muscle-up, 2 mins GHD Sit-up, 3 mins Bar Muscle-up, 3 minsView Results
Scaling You have a total of 6 minutes to perform each movement, and the volume will demand rest breaks—especially in intervals 4-6. Select modifications that force you to work relatively hard for each rep of the pulling movement, and modify the core work so you do not have to take long rest breaks. The GHD sit-up is potent: Avoid large increases in volume over previous workouts or sub out for sit-ups.
December 28, 2018 Friday
Complete as many rounds as possible in 20 mins of: 5 Thrusters, 95/65 lbs 7 Hang Power Cleans, 95/65 lbs 10 Sumo Deadlift High-pulls, 95/65 lbsView Results
Scaling: Loads should be light to allow a large number of reps in 20 minutes. Ideally, each set of 5, 7 and 10 reps is performed unbroken, at least for the first half to two-thirds of the workout.
December 27, 2018 Thursday
December 26, 2018 Wednesday
Tabata Handstand Push-up Rest 1 min Tabata Pistol Rest 1 min Tabata Push-up Rest 1 min Tabata Jumping Lunge The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.View Results
Scaling: You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges to be affected by the previous work. Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas.
December 25, 2018 Tuesday
50-40-30-20-10 reps, for time of: Double Under AbMat Sit-upView Results
Scaling: Annie is meant to be performed at high speed, with the sit-ups as the limiting factor. Modify the double unders so you can mow down the rope work, and reduce the sit-up reps so each round is challenging but manageable.
December 24, 2018 Monday
4 rounds for time of: Run, 400 m 50 Air SquatsView Results
Scaling: You should be moving almost continuously in this workout. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you can start running right after the last rep is complete.
December 23, 2018 Sunday
December 22, 2018 Saturday
10 rounds, each round maintain the pace for as long as possible: Sub 1:25/500 m Row Rest 3 mins between each round.View Results
Scale pace as needed so that first interval can be maintained for approximately 1 minute. Scaling: The goal is to pull a fast pace and and generate high power output for a short period, with a moderate amount of rest to follow. Adjust the target pace so you have to work to stay under that number, and aim for intervals of at least 30-40 seconds in the later rounds.
December 21, 2018 Friday
For time: 15 Burpees Over Bar 5 Clean & Jerks, 225/155 lbs 12 Burpees Over Bar 4 Clean & Jerks, 225/155 lbs 9 Burpees Over Bar 3 Clean & Jerks, 225/155 lbsView Results
Scaling: The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.
December 20, 2018 Thursday
Complete as many rounds as possible in 12 mins of: 3 Rope Climbs, 15 ft 20 Box Jumps, 30/24 inView Results
Scaling: Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.
December 19, 2018 Wednesday
December 18, 2018 Tuesday
5 rounds for time of: Run, 400 m 15 Thrusters, 75/55 lbs 10 BurpeesView Results
Scaling: Nothing should slow you down in this workout. The run distance is short, the reps are relatively low, and the loading is light. Modify each element so you can attack it with intensity in each round and quickly move on to the next element.
December 17, 2018 Monday
Clean & Jerk 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Scaling: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable with heavy clean and jerks, add a few reps to the early sets so you can drill mechanics. If mechanics remain sound, try to to lift loads that are relatively heavy for you in the final sets.
December 16, 2018 Sunday
5 rounds for time of: Run, 400 m 10 Overhead Squats, 135/95 lbsView Results
Scaling: A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic girl workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.
December 15, 2018 Saturday
December 14, 2018 Friday
For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double UndersView Results
Scaling: A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.
December 13, 2018 Thursday
For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-upsView Results
Scaling: The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.
December 12, 2018 Wednesday
Deadlift 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Scaling: Athletes of all levels can perform this deadlift workout designed to test strength endurance in 10-rep sets followed by adequate recovery. Ideally, each set will be as heavy as possible for 10 reps, but newer athletes should start light and add weight as they are comfortable. For those athletes, the early sets can be used to drill mechanics as they build toward heavier final sets that challenge strength.