Programming: January 30th – February 3rd, 2023
Monday, January 30th, 2023
Warm up: 2 rounds for quality of:
10 Lat Band Pull Downs
10 Band Pull Aparts
5 High Hang Cleans 45/35 lbs
5 Front Squats 45/35 lbs
5 Push Press 45/35 lbs
5 Bent Over Rows 45/35 lbs
2min Mobility
Strength: Every 1min X 12min Alternating Between:
3 Gymnastic Movements
1 Clean pick load
3 Front Squats + 1 Jerk pick load
Open WOD 21.3: For time:
15 Front Squats 95/65 lbs
30 Toes-to-bars
15 Thrusters 95/65 lbs
-- 1min Rest --
15 Front Squats 95/65 lbs
30 Chest-to-bar Pull-ups
15 Thrusters 95/65 lbs
-- 1min Rest --
15 Front Squats 95/65 lbs
30 Bar Muscle-ups
15 Thrusters 95/65 lbs
Time cap: 15 mins
Open WOD 21.4: 7min to Find 1 Rep Max
1 Deadlift + 1 Clean
+ 1 Hang Clean + 1 Jerk
Tuesday, January 31st, 2023
Warm up: 4 Rounds
20sec WORK & 10sec REST
Plank Hold
Hollow Hold
Russian Twist
Seated Pike Leg Raise
Endurance: 1000 m Row For Time
OR
800m Run OR 4min Bike for Cal
WOD: For time:
500m Row
150 Double Unders
50 Burpees
No Rower?:
400m Run
2min Bike Cal
2min Cardio
Wednesday, February 1st, 2023
Warm up: 2 rounds for quality of:
10 Reverse Lunges
10 Leg Swoops
10 Cossack Squats
1min Pigeon Pose On Box
1min Sumo Squat Hold 45/25 lbs
10 Plate Ground-to-OH 45/25 lbs
Strength: Barbell Good Morning
8-8-8-8
Sumo Deadlift
3-3-3-3-3
WOD: 10-8-6-4-2 Reps For Time:
Alt Dumbbell Snatch 50/35 lbs
1-Arm DB OH Lunge 50/35 lbs
DB Box Step Over 50/35 | 24/20 in
Thursday, February 2nd, 2023
Warm up: 2 rounds for quality of:
10 Reverse Lunges
10 Leg Swoops
10 Cossack Squats
1min Pigeon Pose On Box
1min Sumo Squat Hold 45/25 lbs
10 Plate Ground-to-OH 45/25 lbs
Strength: 10 min AMRAP of:
Rope Climb Practice
Sandbag Ground-to-Shoulder
WOD: 25 min AMRAP of:
50 Wall Balls 20/14 lbs
10 Sandbag Ground-Shoulder
pick load
5 Rope Climbs
Friday, February 3rd, 2023
Warm up: 2 rounds for quality of:
10 Reverse Lunges
10 Leg Swoops
10 Cossack Squats
1min Pigeon Pose On Box
1min Sumo Squat Hold 45/25 lbs
10 Plate Ground-to-OH 45/25 lbs
Strength: Every 1min x 12 mins, Alternating Between:
5/3 Strict Handstand Push-ups
3 Split Jerks pick load
WOD: 7 Rounds For Time:
20 Unbroken Double Unders
9 Unbroken Handstand Push Ups
3 Hang Clean & Jerk 185/125 lbs
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