(551) 427-5077

Thursday – February 1

For Time:

60 Double Unders

30 Squat Clean Thrusters (115/75)

60 Double Unders

30 Push Press (115/75)

60 Double Unders

30 Squat Cleans (115/75)

*20 Minute Cap

Wednesday – January 31

10 Rounds

:30 on / :30 off

10 Toes to Bar

10 Push Ups

10 KB Swings (53/35)

10 Burpees

10 Sit Ups

*30 Minute Cap

*Athletes will chip away at the 10 round workout max effort for 30 seconds, then they will have a mandatory 30 second rest.  Simply pick up where you left off.

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Olympic Lifting (815pm)

A) Snatch to heavy single

B) Every 30 seconds for 5:00

1 full snatch @ 70-80%

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This workout will very much be about staying unbroken for your 30 second working period, knowing you have 30 seconds of rest on the way.  Your transition times and urgency during the working interval are crucial, example being…don't chalk up unless you are in a rest interval.

Tuesday – January 30

Part 1:

8 Minute Rep Ladder 

3 Handstand Push Ups

40 Double Unders 

*Add 3 HSPU per round

Part 2:

6-3-6-3-6-3

Front Squat

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You are going to start very fast on the Handstand Push Ups, but try to temper the enthusiasm and avoid the failure stage for as long as possible.  In most cases, going for "1 more" usually isn't worth it.  Stop and rest before you need to.  Weights should be changed after every set of Front Squats.  Add weight before the sets of 3, take weight off before the sets of 6.

Monday – January 29

Part 1:

10-12 Minutes to work on:

Muscle Ups/Pull Ups/Dips

*We will have options to choose from, most can view this is a strength session (Strict Pull Ups/Ring Rows/Weighted Rows)

Part 2:

LURONG WOD #2

7 Minutes

30 Deadlifts 

60 Wall Balls 

90 Double Unders

in remaining time:

Max Rep Bar Muscle Ups/Pull Ups/Ring Rows

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Level 3: 225/135…20/14…90 DU…Bar Muscle Ups

Level 2: 135/85…14/10…45 DU or 90 Singles…Pull Ups

Level 1: 95/55…14/10 to 9 ft/8 ft…90 singles…Ring Rows

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M Level 3: 185/105…20/14…90 DU…Bar Muscle Ups

M Level 2: 115/95…14/10…45 DU or 90 singles…Pull Ups

M Level 1: 95/55…14/10 to 9/8 ft…Ring Rows

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M+ Level 3: 155/95…14/10…90 DU…Chest to Bar Pull Ups

M+ Level 2:  95/55…14/10 to 9/8 ft…45 DU or 90 Singles…Pull Ups

M_ Level 1:  75/45…14/10 to 8 ft/7 ft…90 Singles…Ring Rows

Saturday – January 27

In Teams of 2 (1 working/1 resting)

100 Burpees

*EMOM 10 KB Swings

100 Sit Ups

*EMOM 10 Hang Power Cleans (135/85)

100/80 Cal Row

*EMOM 10 Front Rack Lunges (135/85)

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*These movements are not complicated.  The key to staying alive in this workout is to build a good strategy and stick to it.  Try something new – set a time domain for each partner to work, and alternate who does the buy-in; see what you can accomplish when you have a time limit rather than a rep target.

Friday – January 26

Part 1:

8 Minute EMOM

12 One Arm DB/KB Push Press (6 each arm)

OR

12 Alternating DB/KB Snatch

*This is a warm up/skill work session.  This is not for max load.

Part 2:

30-20-10

Box Jumps (24/20)

Thrusters (95/65)

Toes to Bar OR KB Swings (53/35)

*Workout originally meant for T2B, but if your hands are a mess from Wednesday, replace with KB Swings.

*18 Minute Cap

Thursday – January 25

Part 1:

4 Sets

250/200 M Row

2 Minute Rest

*Record fastest/slowest

Part 2:

14 Minute Alternating EMOM

Odd: 5 Deadlifts 

Even: 30 seconds Max Rep Push Ups

*Record lightest-heaviest Deadlifts and total push ups

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Barbell Class (815pm)

A) EMOM 5: 

4 bar hopping burpees + 4 power snatch (95/65)

B) Every 30 seconds for 5:00

3 power snatch (135/95)

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*Work on consistent and smooth row mechanics in part 1.  You want to stay within 2-3 seconds of your fastest and slowest times.  Rowing technique should translate directly to deadlifting the bar.  Keep tension in the correct spots, hinge at the hip, and pull smoothly.  

Wednesday – January 24

"Mary"

20 Minute AMRAP

5 Handstand Push Ups (5 DB Push Press or 10 Push Ups scale)

10 Alternating Pistols

15 Pull Ups

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Barbell Class (815pm)

A) EMOM 5: 

4 bar hopping burpees + 4 power snatch (95/65)

B) Every 30 seconds for 5:00

3 power snatch (135/95)

Tuesday – January 23

Part 1:

4 Minute Flight Simulator

5 Unbroken Double Unders

10 Unbroken Double Unders

15 Unbroken Double Unders

…Follow that pattern until the 4 minutes are up

Part 2:

4 Rounds

3 Minutes on / 3 Minutes off

25 Wall Balls (20/14), then

AMRAP in remaining time

7 Hang Power Cleans (165/105)

7 Burpees Over Bar

*Pick up where you left off each round for one total AMRAP score.

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*Focus on double under mechanics, not on your score for the workout – this is skill work.  Listen to your rope.  Part 2 is interval training, but practice in efficiency on the hang power cleans.  Your goal is to lose no less than 5 reps from one round to the next.  Note the new burpee standard for Rx*

-Coach Dallas