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W.O.D.

Monday – January 18

Get as far as you can in 25 minutes:

18 Chest to Bar Pull Ups 

18 Handstand Push Ups 

12 Hang Clean and Jerks (135/85) 

1 Minute rest

15 Chest to Bar Pull Ups 

15 Handstand Push Ups 

12 Hang Clean and Jerks (135/85) 

1 Minute rest

12 Chest to Bar Pull Ups 

12 Handstand Push Ups 

12 Hang Clean and Jerks (135/85) 

1 Minute rest

9 Bar Muscle Ups  

9 Handstand Push Ups

12 Hang Clean and Jerks (135/85) 

1 Minute rest

6 Bar Muscle Ups 

6 Handstand Push Ups 

12 Hang Clean and Jerks (135/85) 

1 Minute rest

3 Bar Muscle Ups

3 Handstand Push Ups 

12 Hang Clean and Jerks (135/85) 

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Keep enough in the tank for the barbell, as we expect you to try and cycle through multiple reps at a time there, no singles. Use your hip extension on all movements as much as possible to save your upper body, as this is going to burn those forearms, shoulders, and biceps in a hurry.

Saturday – January 16

In Teams of 2 (1 working / 1 resting)

AMRAP 14

80/64 Cal Row buy in, then AMRAP remaining time

20 Wall Balls 

15 Thrusters (95/65)

10 Front Squats (95/65)

4 Minute Rest, then

AMRAP 14

80/64 Cal Row buy in, then AMRAP remaining time

20 KB Swings 

15 Sumo DL High Pull  (95/65)

10 Hang Snatch (95/65)

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There are several ways to attack a non-complimentary workout with a partner. Small sets with constant transitions? Or do an entire movement by yourself to ensure longer rest? Make a plan and try to stick to it.

Friday – January 15

OPEN PREP #2

“False Peak”

AMRAP 13

3 Deadlifts

5 Box Jump Overs (24/20) 

7 Toes to Bar 

*Rounds 1-4: 185/125

*Rounds 5-8-: 225/155

*Rounds 9+: 255/175

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Even though there deadlifts per set are low, that will be the pace-setter. Singles? Touch and go? This will be a very repetitive workout that tests your capacity in three different areas. Engine and gymnastics will be challenged. but that barbell needs to be planned around and approached with all of your attention every single time.

Thursday – January 14

Every 4:00 for 7 Sets 

200/160 M Row 

10 Burpees to Target 

3 Unbroken Hang Cleans (power or squat)

*All work must be done under 3:00

*Record heaviest set

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The goal here is to lift heavy weight first, go fast second. Keep that in mind before you sell out on the row + burpee. Find a smooth and repeatable pace and allow yourself to attack the barbell. You will be getting MORE than a minute of rest each round.

Wednesday – January 13

24-18-12

Alternating Step Ups 

Push Ups 

KB Swings 

2 minute rest 

24-18-12

Alternating Reverse Deficit Lunges (4”)

Strict Press (45/35)

KB Swings 

2 Minute Rest 

24-18-12

Alternating Pistols

Strict Press

KB Swings

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Each triplet has 54 reps of each respective movement. This is really going to add up but make no mistake, this will very much be about the pistols at the end and the vertical press throughout. Push the pace and allow all of the single leg that comes before those pistols loosen you up and prepare the movement pattern we will be working on for weeks.

Tuesday – January 12

Part 1:

2:00 on / 1:00 off for 3 Sets 

Set 1:

12 Alternating Hang DB Clean and Jerk

12 Toes to Bar 

Max Wall Balls 

Set 2: 

12 Toes to Bar 

12 Wall Balls 

Max Alternating Hang DB Clean and Jerk

Set 3:

12 Wall Balls

12 Alternating Hang DB Clean and Jerk 

Max Toes to Bar 

*Add all total rep portions for one total score

Part 2: 

EMOM 5 

1 Hang Snatch + 1 Snatch

EMOM 5 

1 Snatch 

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Part 1 looks like a lot, but it won’t be when it comes to total volume. The goal there is intensity and fluidity within all the movements. This should, like last week, get you ready to snatch in part 2. If you were here last Thursday, try to match your final weight in the last 3-4 sets. All singles.

Monday – January 11

Part 1: 

3 Sets (not for time)

10 Tempo Deadlifts (3 seconds down / pause at bottom / explode up) 

10 Tempo Push Ups (3 seconds down / pause at bottom / explode up)

5 High Box Jumps 

10 Hollow Rocks 

*10 Minute Cap

*Not recording

Part 2:

For Time: 

21-15-9

Deadlifts (135/95)

Hang Power Cleans 

Push Ups

*9 Minute Cap

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There will be A LOT of strength gains going on in part 1. The load on the deadlift should be under 60% of your perceived 1 RM. We want you to feel the hamstrings and glutes working on that eccentric. Part 2 should be an aggressive pace where you will work on cycling and efficiency.

Saturday – January 9

In Teams of 2 (1 working / 1 resting)

5 Rounds 

10 Synchro Burpees 

20 Hang DB Clean and Jerk

30 Pull Ups

40 Wall Balls (20/14)

50/40 Cal Row

*Work can be split however you want (besides burpees)

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The burpees must be done together at the same time. From there, you can split whatever you want, however you want. This workout and movement selection should allow you and your pair to maintain a solid, repeatable pace.

Friday – January 8

OPEN PREP #1

“Yo-Yo”

20 Rounds 

5 Handstand Push Ups

5 Hang Squat Cleans (145/95)

*20 Minute Cap (strict)

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Intense couplets are some of the sneakiest forms of workouts in the Open. You need to know where to push the gas and where to tap the breaks on a workout like this. Getting 10 rounds done really fast doesn’t mean much. Approaching failure on either movement is NOT the way to go.

Thursday – January 7

Part 1:

AMRAP 10

3 Strict Pull Ups 

6 Toes to Bar 

6 Overhead Squats (75/55)

9 Box Jumps (step down)

Part 2:

EMOM 10

2 Hang Snatch 

Rest 5 seconds 

1 Snatch 

*Can be power or squat

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Allow part 1 to be a smooth and steady pace rather than a full blown, intense workout. This should be a strength and stability focus more than a conditioning test. Part 2 we will begin our snatch “cycle”. This is NOT a heavy test. Wake up the movements, make sure you have the basic essentials to maintain safety, and we will attack the big weights down the road.