Programming& Intentions: January 24th – 28th, 2022
Monday, January 24th, 2022
Warm up: 2 Rounds For Quality
200m RunOR 1min Cardio
10 Lunge+ Twists
10Push-ups
10 BeatSwings
10Alternating Single Leg V-ups
10Standing Calf Raises
WOD: For Time:
100m RunOR 30sec Cardio
12 AltDB Snatch 50/35 lbs
9Toes-to-bars OR V-Ups
200m RunOR 1min Cardio
16 AltDB Snatch 50/35 lbs
12Toes-to-bars OR V-Ups
300m RunOR 90sec Cardio
20 AltDB Snatch 50/35 lbs
15Toes-to-bars OR V-Ups
400m RunOR 2min Cardio
24 AltDB Snatch 50/35 lbs
18Toes-to-bars OR V-Ups
500m RunOR 2 ½ min Cardio
28 AltDB Snatch 50/35 lbs
21Toes-to-bars OR V-Ups
Bodyweight: DB Snatch =Push Ups
INTENTIONS:
WOD: A littlecardio/strength/gymnastics to start off your week with ascending distance onthe runs and reps on the Dumbbell Snatch and Toes to Bar. On the runs, startout fast and control your pace and breathing as they continue to increase. Remember,you should be moving faster on the 100, 200, & 300m Runs, so, pick up thepace. Same thing on both the Dumbbell Snatch and Toes to bar, break it up asnecessary, just make sure it’s short rest between sets.
Tuesday, January 25th,2022
Warm up: 5min AMRAP of:
30secJump Roper
3 HangCleans 45/35 lbs
5 FrontSquats 45/35 lbs
5 PushPress 45/35 lbs
5Straight Leg Sit-ups
Then:2min Mobility/Foam Roll
Strength: Every 2 mins for 10 mins do:
1 SquatClean Thruster + 2 Thruster
DB/Light:Every 2 mins for 10 mins do:
2 SquatClean Thruster + 3 Thruster
Bodyweight:Every 2 mins for 10 mins do:
5 SquatHigh Jumps + 7 Air Squats
WOD: CrossFit Games Open 17.5
10Rounds For Time
9Thrusters 95/65 lbs
35Double Unders
25minTime Cap
Bodyweight:10 Rounds
9Burpees
35Double Unders OR Lateral Jumps
Wednesday, January 26th,2022
Warm up: 30sec of Each x 2 Rounds
SideLunge
MuleKick Get Up
RightSide Plank
ChildsPose
LeftSide Plank
Stretch
Strength: 8 Rounds
20secWORK | 10sec REST
RowCalorie
1minRest
HandstandHold
1minRest
RowCalorie
1minRest
StrictHandstand Push-up
NoRower: Sumo DL High Pull
OR HighKnees
WOD: For time:
750m RowOR 3min Cardio
20Handstand Push-ups
20 RingDips
Bodyweight:
20 RingDips = 25 Bench Dips
Thursday, January 27th,2022
Warm up: 300m Run OR 90sec Cardio
-- then:3 rounds of:
10 SumoSquats
10 SidePlank Rotations
10Supermans
10Donkey Kicks
5 GoodMornings 45/35 lbs
Strength: Sumo Deadlift
3-3-3-3-3
DB/KB/Light:Sumo Deadlift
5-7 RepsEvery 90sec (or so)
x 10-12Rounds
Bodyweight:Squat High Jumps
10 RepsEvery 90sec (or so)
x 10-12Rounds
WOD: 5 Rounds
1minAMRAP of:
10 SumoDL High-pulls 75/55 lbs
Max RepPush Up
Rest 1min between each cycle.
For eachcycle restart the AMRAP
Bodyweight:
10 SumoDL High Pulls
= 12Jumping Squats
Friday, January 28th,2022
Warm up: 7 min AMRAP of:
10Curtsy Lunges
5Push-up to Down Dogs
10Active Pigeons
5 SquatJumps
10 BoxStep-ups
Then:Burgener Clean Warm Up
1-3: Dip& Drive
4-6:Elbows High & Outside
7-9:Clean
10-12:Front Squat
Strength: Hang Power Clean
5-5-5-5-5
DB/KB/Light:Hang Power Clean
7-9 RepsEvery 2min (or so) x 9-10 Rounds
Bodyweight:7-10 Burpees
Every2min (or so) x 9-10 Rounds WOD: 15 min AMRAP of:
5 PowerCleans 155/105 lbs
10 BoxJumps 24/20 in
15 WallBalls 20/14 lbs
Modifications:
7Burpees
10 BroadJumps OR 10 Lunges
15 DBThrusters OR 15 Squat Jumps
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