The Blog is back! Thank you for your patience as we got it set up and ready. We will continue posting the workouts for the week here. As you may have seen, we have a whole new system for communication now. Many of you took the time to fill out Google Reviews recently and we REALLY appreciate it!!
Programming: January 17th – 21st, 2022
Monday, Januarya7th, 2022
Warm up: For time:
10x 2Forward Lunges+1 Air Squat
+2 Side Lunges
30 Jump Ropes
10 Plate Calf Raises 45 lbs
5 Front Squats 45/35 lbs
10 Front Rack Lunges 45/35 lbs
10Lateral Bar Hops
10 Alt Deep Lunge + Rotations
10 Down Dog + Calf Marches
10 Pvc Front Rack Stretches
WOD: For time:
19 Front Squats 75/55 lbs
63Double Unders
19 Front Squats 95/65 lbs
64Double Unders
19 Front Squats 115/75 lbs
64Double Unders
19 Front Squats 135/95 lbs
65Double Unders
19 Front Squats 155/105 lbs
68Double Unders
No Bar/Rope Modifications:
30 Air Squats
Double Unders = Lateral Jumps
INTENTIONS:
WOD: Double Unders and Front Squats to start off your week. The good news is that if you are doing the 10K Double Under challenge, you are going to get a lot closer today. For this workout, work on going as unbroken as possible through both the Double Unders and the Front Squats. The Front Squats are going to get heavier after each set. If you need to break them up, go for it, a great goal would be to get through them in 3 or less sets, even at the heaviest weight. That said, if you can go unbroken, go for it! Also, work on transitioning as quickly as possible between exercises, taking a couple breaths and then moving to the next one.
Tuesday, January 18th, 2022
Warm up: 7 min AMRAP of:
10 Band Pull Aparts
10Strict 6 Count Burpees
10Banded Lat Pull Downs
Burgener Clean Warm Up
1-3:Dip, Drive, & Shrug
4-6:Elbows High & Outside
7-9:Muscle Clean
WOD: 5 Rounds x 3min AMRAP of:
5Pull-ups
4Lateral Burpee Over Bars
3 Hang Power Cleans 135/95 lbs
1minRest Between Each Round
Restart AMRAP after each round
No Pull Up Bar:
5 Bent Over Rows
4Lateral Burpees
3 Hang Power Cleans
Bodyweight:
5 Pike Push Ups
4Lateral Burpees over Object
6 Sit Ups
Post WOD Mobility:
Every2min x 10min
Alternating Between:
Pigeon Left Side
Pigeon Right Side
Seated Forward Fold
Couch Stretch (Left)
Couch Stretch (Right)
INTENTIONS:
WOD: Today we’ve got a “Chief” style workout, doing As Many Rounds As Possible in3min for 5 Rounds with a 1min Rest between each round. The point is to go as fast as possible during the 3minutes knowing you are going to get a 1min Rest after each period. The Reps for each exercise are small enough that you should be able to go unbroken for each of them with quick transitions between exercises. You are going to restart each round at the beginning, so once your rest period is up, be at the pull up bar, ready to go. During your rest period, small sips of water, grab a seat, and get ready to go again. As always, get as close to the prescribed range of motion as possible for each exercise. Since the Cleans are from the Hang Position, get as close to the prescribed weight as possible while choosing a weight you can do all 3 Cleans in a row.
Wednesday, January 19th, 2022
Warm up: 3 Rounds For Quality
30secRow Calorie
10Barbell Good Mornings
10 Mule Kick Get Ups
10 Med Ball Thruster Toss 20/14 lbs
5Deadlifts pick load
WOD: Open WOD 16.4/17.4
13 min AMRAP of:
55Deadlifts 225/155 lbs
55 Wall Balls 20/14 lbs | 10/9 ft
55 Row Calories
55Handstand Push-ups
Modifications:13min AMRAP of:
55Deadlifts
55 DB Thrusters
55 Sumo High Pulls
55Handstand Push Ups
Bodyweight:13min AMRAP
55 1-LegGlute Bridge
55Jumping Squats
55 Mule Kicks
55Handstand/Pike Push Ups
Post WOD Strength:
Every 2mins for 10 mins
5Romanian Deadlifts pick load
DB/KB/Light: Every 2min x 10min
7-10Romanian Deadlifts
Bodyweight:
Every 2mins for 10 mins
6 1-LegGlute Bridges
4 MuleKicks
Thursday. January 20th, 2022
Warm up: 5 min AMRAP of:
10 PVCShoulder Pass Throughs
10Overhead Squats
20secEcho Bike
10Muscle Snatches
10Snatch Balances
Active -Burgener-Style Warm-Up
3Snatch-grip Shrugs
3 Hang Snatch High Pulls
3 Muscle Snatches
3Overhead Squats
1 2inSnatch Land
1 4inSnatch Land
1 6inSnatch Land
3 Snatch Lands
Strength: Every 90sec x 9min
1 Snatch Balance
+Overhead Squat pick load
DB/KB: Every 90sec x 9min
2 1-ArmSnatch Balance (Each Arm)
+ 2 1-Arm OH Squats (Each Arm)
Bodyweight: Every 90sec x 9min
5Jumping Squats
+ 5 Arms Overhead Air Squats
WOD: 3 Rounds for Max Reps
45sec of Each & 15sec Transition:
Echo Bike Calorie
Power Snatch 95/65 lbs
Row Calorie
Overhead Squat 95/65 lbs
No Bike/DB Modification:
High Knees
Alt1-Arm DB Snatch
Sumo DL High Pulls
Alt1-Arm DB OH Squats
Bodyweight Modifications:
High Knees
Archer Push Ups
Butt Kickers
Jumping Squats
Friday, January 21st, 2022
Warm up:3 Rounds For Quality:
8 Lunge+ Twists
8Push-up to Down Dogs
200m Run OR 1min Cardio
6 Alt1-Leg Toes-to-bars
6 Strict Knees-to-elbows
Strength:
Seated DB Shoulder Press
3-3-3-3-3-3-3
Bent Over 1-Arm DB Row
3-3-3-3-3
Bodyweight: 5 Pike Push Ups
& 7Push Ups
Every2min (or so) x 10 Rounds
WOD: 12 min AMRAP of:
200m RowOR 1min Cardio
10 1-ArmDB Shoulder-to-OH 50/35
10Toes-to-bars
Bodyweight: 12min AMRAP
200m RunOR 1min Run in Place
10Archer Push Ups
10 V-Ups
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