(551) 427-5077

Monday – January 22

Part 1:

10 Minute EMOM

3 Snatches OR 3 Clean and Jerks

*Athlete choice…based on Part 2.  All reps from the floor, squat or power.

Part 2:

Lurong WOD #2

5 Minute AMRAP

Squat Snatch OR Ground to Overhead 

Level 3: 155/105 – Must Squat Snatch 

Level 2: 115/75 – Ground to Overhead 

Level 1: 75/45 – Ground to Overhead

MASTERS

Level 3: 135/85 – Must Squat Snatch (Masters+ 115/75 Power Snatch)

Level 2: 95/55 – Ground to Overhead (Masters+ 75/45)

Level 1: 65/35 – Ground to Overhead (Masters+ 45/25)

____________________________________________________

*Warm up and hit something mildly heavy in Part 1.  If you did Rita, you are somewhat familiar with how this should feel.  At this time domain, fast singles is typically more efficient if the weight does not feel super light for you.  If this barbell is <40% of your max, consider doing touch and go reps but keep your breathing down until the end*

-Coach Dallas

Saturday – January 20

In Teams of 2 (1 working/1 resting)

12 Rounds

6 Box Jumps (24/20)

8 Push Press (95/65)

10 KB Swings (53/35)

*Partner 1 does a round by his/herself, then Partner 2 does a round by his/herself

Rest 3 Minutes, then

12 Rounds

3 Muscle Ups (Scale = 3 Chest to Bar Pull Ups)

6 Handstand Push Ups (Scale = Push Press or Strict Press)

12 Overhead Squats (PVC)

*Partner 1 does a round by his/herself, then Partner 2 does a round by his/herself

Friday – January 19

Part 1:

3 Rounds

20/16 Cal Row

15 Power Snatches (95/65)

20 Front Rack Lunges (95/65)

Rest 2 Minutes

*Each round is a high-effort sprint

Part 2:

10 Minute EMOM

10 Alternating Pistols

*If easily done unbroken, add weight

Thursday – January 18

Part 1:

12-15 Minutes to Find Heaviest:

2 Thrusters + 2 Push Press + 4 Front Squats

*Off rack, must be unbroken.

______________________________

This is a very difficult complex that may take a couple extra warm up sets to get used to. More important than the load, is how accurate you can be with the barbell on the way down to ensure proper position, a vital but often overlooked component to the Thruster.

Part 2:

15-12-9-6-3

Bar Facing Burpees

Thrusters (55-60% of Part 1)

______________________________

45 Bar Facing Burpees and 45 thrusters. You're approach here is a steady, non-stop pace on the burpees and unbroken thrusters.  Don't be afraid to push the weight a little. Sprint too early, and it will end ugly.

*12 Minute Cap

______________________________

BARBELL CLASS (815pm)

A) EMOM 10:
6 hang power cleans @ 40%

B) EMOM 10:

4 push jerks @ 30-40%

Wednesday – January 17

At 0:00

3 Rounds

1 Minute 

15 Wall Balls (20/14)

Max Rep Double Unders

1 Minute Rest

At 7:00

3 Rounds

1 Minute 

10 Wall Balls

5 KB Swings (53/35)

Max Rep Double Unders

1 Minute Rest

At 14:00

1 Minute 

5 Wall Balls 

10 KB Swings (53/35)

Max Rep Double Unders

1 Minute Rest

At 21:00

3 Rounds

1 Minute 

15 KB Swings 

Max Rep Double Unders

1 Minute Rest

_________________________________

Urgency. Something we all need to be aware of short-sprint workouts. You are never working for more than a minute, so be sure to go as fast as possible. Don't ever short range of motion for speed.  This would be a good day to work on your double unders.

Tuesday – January 16

Part 1:

3 Rounds 

10 Handstand Push Ups

5 Deadlifts (225/155)

10 Chest to Bar Pull Ups

5 Deadlifts (225/155)

10 Toes to Bar

5 Deadlifts (225/155)

2 Minute Rest

*20 Minute Cap

Reps can be scaled up or down, ideally each of these gymnastics sets are done in 2 sets max the first time through. If you choose too high of a rep range, you will not finish. These rounds are meant to be pretty fast. 

A versatile test of fitness here. With the 2 minute rest after each round, athletes can afford to push the pace while they work. Use the transitions as your breathing breaks, attack when you get to the movement. The key to a workout with this much gymnastics going on is to avoid that failure stage. Take a break before you need it.

Part 2:

EMOM 8

5 One Arm Push Press (R)

5 One Arm Push Press (L)

Monday – January 15

LURONG WOD #1

8 Minute AMRAP

8 Burpee Box Jump Overs

8 Power Cleans 

8 Thrusters

__________________________________

Level 3: 30/24 inches AND 95/65.  MUST JUMP.

Level 2: 24/20 AND 75/55.  STEP UPS ALLOWED.

Level 1: 20/14 AND 45/35.  STEP UPS ALOWED.

___________________________________

Masters (40-49)

Level 3: 24/20 AND 95/65.  MUST JUMP

Level 2: 24/20 AND 75/55.  STEP UPS ALLOWED.

Level 1: 20/14 AND 45/35.  STEP UPS ALLOWED.

___________________________________

Masters + (50+)

Level 3: 24/20 and 75/55: MUST JUMP

Level 2: 20/14 and 65/45.  STEP UPS ALLOWED.

Level 1: 20/14 AND 35/15.  STEP UPS ALLOWED.

____________________________________

Expect about equal time spent at the box and bar in this one. This will be a test of hip extension and lower body stamina and mental will power. That bar won't ever be heavy, you'll just be tired. Focus on efficient and proper technique from the beginning, you'll be glad you did in those last 2 minutes.

Saturday – January 13

In Teams of 2 (1 working/1 resting)

3 Rounds

50 Push Ups

50 Sit Ups

3 Rounds

50 DB Snatch (choose weight)

50 Box Jump Overs (24/20)

3 Rounds

50 Burpees 

50 Overhead Squats 

*30 Minute Cap