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Friday – January 17

Part 1:

5 Sets (not for time)

5 Bench Press

10 Alternating KB Pendlay Row

Part 2:

4 Rounds

2 Minutes on / 1 Minute off

AMRAP

25 Double Unders

10 Russian KB Swings

10 Push Ups

*Pick up where you left off each working period for one total AMRAP score

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Get in 2 or 3 warm up sets before you go after the heavy Bench Press. Conditioning will wear our the forearms and shoulders to the point where your efficiency on the jump rope is sure to be tested!

Thursday – January 16

3 Rounds

10 Toes to Bar

10 Alternating DB Snatch (choose weight)

10 Air Squats

.

2 Minute Rest

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3 Rounds

8 Toes to Bar

4 Power Snatch

4 Hang Power Snatch

8 DB Goblet Squats (same weight as DB Snatch)

.

2 Minute Rest

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3 Rounds

6 Toes to Bar

3 Power Snatch

3 Hang Power Snatch

6 Overhead Squats

*28 Minute Cap

*Athletes choose the weight of the barbell. Try to keep in mind what you were able to do last Friday (1/10) in the Every 2 minutes for 6 sets portion of the workout. We want the barbell work unbroken or done in 2 sets! THIS SHOULD NOT FEEL HEAVY RIGHT AWAY.

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Grip and technique. Efficiency early on from the ground up will make a huge impact as you approach the second half of this workout. Be smooth, not fast.

Wednesday – January 15

Part 1:

4 Minutes

25 Burpees to Target OR 400 M Run

Max Double Unders

4 Minute Rest

Then Repeat

*Choose whatever movement between DU and Run that you did NOT do above.

*Record total Double Unders

Part 2:

“Reset Benchmark WOD 20.2”

2,000 M Row

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Barbell class – 715pm (all levels welcome)

A) 5 sets

0:30 stone march

Lateral hop box jump x 5/5, climbing

B) Hang power clean

Build to a heavy 3

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We want everyone to work on fatigued double unders in Part 1, whether you have them or not. Take a long rest before you attack the 2k Row, you’re gonna want to be able to attack that feeling warmed up and lathered but not worn out.

Tuesday – January 14

Part 1:

Alternating EMOM 6

1: 15 Wall Balls (20/14)

2: 30 Seconds Wall Sit while Bear-Hugging WB

Part 2:

Every 2 Minutes for 10 Sets

Back Squat

5-5-4-4-3-3-2-2-1-1

*This is the final time we are doing this squat routine.

*Start at 65+% – increase weight when reps go down

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Part 1’s goal is to be working for :30 / resting for :30 just enough to the point where it is enough to warm you up but not wear you out for the squats. We move on to Front Squats / Overhead Squats next week!

Monday – January 13

4 Rounds

20 Alternating Step Ups (choose height)

10 Box Jumps (24/20)

.

5 Strict Press (95/65)

12 Pull Ups

.

10 Push Press (95/65)

6 Strict Pull Ups

.

15 Push Jerks (95/65)

3 Bar Muscle Ups (MU Scale = same movement as strict PU)

*30 Minute Cap

*Choose a weight you can perform the 5 Strict Press unbroken at start of workout

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We are going for a lot of upper body volume to start the week. Picking the right weight is important here, as we are shooting for unbroken or 2-set barbell work every time you get there. Be sure to stay smooth at the box, as that will be the one shot to rest your arms each round!

Saturday- January 11

Teams of 2
AMRAP 14

8 Hang DB Clean and Jerk (choose weight)

6 Deadlifts (185/125)

4 Bar Facing Burpees


*1 Person works / 1 Person Meter Row*Athlete must complete 2 rounds of the AMRAP – then athletes switch


4 Minute Rest


AMRAP 14

8 Bar Facing Burpees

6 Hang DB Clean and Jerk

4 Deadlifts (185/125)


*1 Person works / 1 Person Meter Row*Athlete must complete 2 rounds of the AMRAP – then athletes switch*Record Rounds / Meters from both workouts

Friday – January 10

Part 1:

18-15-12-9-6-3

Pull Ups (no butterfly)

Push Ups

Box Jumps (step down)

*12 Minute Cap

Part 2:

Every 2 Minutes for 6 Sets

5 Touch and Go Snatch

5 Hang Snatch

5 Overhead Squats

*Ideally these 15 reps are done without dropping the bar. For those with mobility issues re: OHS – they can front squat OR overhead lunge OR have a separate bar

*This does not need to be a max load

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Focus on good body positions in part 1 rather than “how fast” you can go. Part 2 is all about efficient cycling and repetitive movement from start to finish!

Thursday – January 9

2 Minutes

250/200 M Row

Max Double Unders

2 Minute Rest

3 Minutes

500/400 M Row

Max Double Unders

3 Minute Rest

4 Minutes

750/600 M Row

Max Double Unders

4 Minute Rest

5 Minutes

1,000/800 M Row

Max Double Unders

*Record total Double Unders

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The pace on the row can’t be a complete jog because the goal is to get to the jump rope with about a minute left (or more) each time. But as we all know, if you redline on the rower your ability to spin that rope and jump repetitively will be compromised! Be efficient and smooth and KNOW you will eventually get to that rope before a nice long rest.

Wednesday – January 8

For Time:

50 Burpees to Target

50 Front Squats (45/35)

200 ft Bear Crawl (25 ft Increments)

50 Strict Press (45/35)

50 Alternating KB Lunges (53/35)

1 Minute Hang f/ Pull Up Bar (compile)

50 Russian KB Swings (53/35)

50 Sit Ups

50 Burpees to Target

*30 Minute Cap

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Here is the first of 2 “Reset” Benchmark workouts, with this one obviously testing your long game. Nothing should be heavy or hard to move – but the challenge will be managing your breathing and heart rate while trying to be repetitive with simple movements!

Tuesday – January 7

Get as far as possible in 25 Minutes

30/24 Cal Row

21 Toes to Bar

15 Clean and Jerks (95/65)

9 Bar Muscle Ups

2 Minute Rest

30/24 Cal Row

21 Toes to Bar

15 Clean and Jerks (135/95)

9 Bar Muscle Ups

2 Minute Rest

30/24 Cal Row

21 Toes to Bar

15 Clean and Jerks (165/115)

9 Bar Muscle Ups

2 Minute Rest

30/24 Cal Row

15 Clean and Jerks (185/125)

9 Bar Muscle Ups

*Scaling Options for Bar MU:

9 Strict Pull Ups + 9 Push Ups

9 Chest to Bar Pull Ups + 9 Push Ups

1 Pull Up + 1 Push Up – 9x

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Barbell Class – 815pm (all levels welcome)

A) Every 2:30 for 15:00 (6 sets)

0:30 wall sit

10 speed goblet squats

5 push press @21X2

B) Every 2:00 for 20:00

5 overhead squats from the ground

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This workout will start off quick but everyone will get held up at some point whether it is the heavy barbell and/or the Muscle Up portions. That is OK!! When fatigue sets in, don’t worry about pace but rather put the attention on the techniques and body positioning.