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W.O.D.

Wednesday – February 6

20 Minute Rep Ladder

20 Double Unders

10 KB Swings

10 Burpees

*Double Unders increase by 20 each round

*KB Swings / Burpees increase by 10 each round

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Olympic Lifting – 815pm

A) 5 rounds – single leg strength/stability

10/10 single leg cone drill, rest 0:30

10 goblet squats, rest 0:30

6 skater jumps with pause, rest 1:00

B) Split jerk from rack (2-sec pause in split)

5 x 2, climbing

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Long and monotonous, this will challenge your body and your mind.  Grit cannot be taught – it must be learned.  Today is a good day to work on double unders, but limit your attempts if you struggle with the bigger sets.  

Tuesday – February 5

1-2-3-4-5-6-7-8-9-10

Strict Pull Ups

2-4-6-8-10-12-14-16-18-20

Ring Push Ups OR Push Ups OR Barbell DB Strict Press

1-2-3-4-5-6-7-8-9-10

High Box Jumps

*Not recording time / results

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Similar to last week, this is not a “metcon” day, but a strength day.  Scale appropriately (up or down) with the pull-ups and pushups, and choose a box jump height that you really have to focus on nailing.  

Monday – February 4

Part 1:

3 Sets

1 Minute Weighted Wall Sit

15 Seconds Rest

1 Minute Plank Hold

15 Seconds Rest

1 Minute Hang from Pull Up Bar

15 Seconds Rest

Part 2:

“Crossfit Open 12.2”

AMRAP 10

30 Snatches (75/45)

30 Snatches (135/75)

30 Snatches (165/100)

Max Snatches (210/120)

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Good ole core-strength gains coming at you in Part 1. Being able to stabilize in a fairly simple position for a minute will be harder than it looks. Part 2 will test your efficiency, consistency, and capacity with one of the most complex movements we do. The goal is not volume, but quality movement from start to finish. BE CAREFUL WITH YOUR WEIGHT SELECTION!

Saturday – February 2

In Teams of 2 (1 working / 1 resting)

18-15-12-9-6-3

Toes to Bar

Squat Clean Thrusters (95/65)

15-12-9-6-3

Box Jumps (24/20

Squat Clean Thrusters (115/75)

12-9-6-3

Burpees

Squat Clean Thrusters (135/85)

9-6-3

Burpee Box Jump Overs

Squat Clean Thrusters (155/95)

*30 Minute Cap

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Hopefully by now we are getting more and more comfortable with these squat clean thruster weights under duress. Keep the sets short and simple because you are going to need plenty of juice at that last bar!

Friday – February 1

AMRAP 24

1 Muscle Up (Scale = 1 Pull Up + 1 Push Up)

12 DB Snatch

12 Wall Balls

24 Double Unders

*Muscle Ups increase by 1 rep each round

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Thursday – January 31

Part 1:

5 Sets

10 Bulgarian Split Squats (R and L)

10 One Arm Row (R and L)

10 Hollow Rocks OR Leg Raises

1 Minute Rest

3 Snatches

*Snatches must be done in under 1 minute

*Record heaviest

Part 2:

2,000 M Row

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Accessory work paired with some heavy snatches in Part 1. Not the most exciting day at the gym but if you want pull ups / muscle ups / more lower body strength…etc, these movements and workouts are not important, they are vital. Part 2 is one of the classic conditioning tests where you have to be aggressive, but be mindful of the pace!

Wednesday – January 30

3 Rounds

1 Minute

7 Burpees

Max Rep Handstand Push Ups

1 Minute Rest

1 Minute

7 Burpees

Max Rep Toes to Bar

1 Minute Rest

1 Minute

7 Burpees

Max Rep KB Swings (53/35)

3 Minute Rest

*Combine all Max-Rep movements for one total score.

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Each max-rep portion will present its own challenges whether it is shoulder stamina, core stamina, or aerobic capacity. This is a good day to test your current level on all movements whether you are going for just a few reps or many reps. You do get MORE REST than working time in this workout, so that means…GO FOR IT!

Tuesday – January 29

Part 1:

AMRAP 12

10 Double Unders

5 Overhead Squats (choose weight)

*Double Unders increase by 10 each round.

Part 2:

4 x 5

Back Squat

*Not recording

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2 movements for 12 minutes is going to feel long. Our goal here is to find a weight you are confident you can hang on to for 5 straight reps every time. Smooth and sustainable pace is the goal. The back squats are not close to Max effort. Feel heavy weight but don’t put yourself through the ground.

Monday – January 28

Part 1:

8 x 3

Bench Press

Part 2:

5 Rounds

17 Hand Release Push Ups

7 Hang Power Cleans (175/115)

*15 Minute Cap

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Lets try to make at least 5 of these bench press sets HEAVY. Work off the previous 2 weeks if you can and push some weight! Go for a slow and steady approach with some heavy cleans in part 2. Challenge yourself on the barbell, as this is a generous cap for this kind of volume.

Saturday – January 26

In Teams of 2 (1 working / 1 resting)

30 Burpee Box Jump Overs (I go, you go 6 at a time)

40/32 Cal Row

30 Burpee Box Jump Overs I go, you go 5 at a time)

60 Wall Balls

30 Burpee Box Jump Overs I go, you go 3 at a time)

80 DB Snatch

30 Burpee Box Jump Overs I go, you go 2 at a time)

50 Wall Balls

30 Burpee Box Jump Overs I go, you go 1 at a time)

40/32 Cal Row

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*There’s no sugar-coating this one.  Have a plan with your partner and prepare for a battle. Enjoy the process.