Programming:January 31st – February 4th, 2022
Monday, January 31st, 2022
Warm up: 3 Rounds For Time of:
10Reverse Lunges
10 LegSwoops
10Cartwheels
5 DonkeyKicks
20secHandstand Hold
10Deadlifts 45/35 lbs
Strength:
Deadlift3-3-3-3-3
DB/KB/Light:Deadlift
5-7 RepsEvery 90sec (or so)
x 10-12Rounds
Bodyweight:Alternate Between
10 1-LegGlute Bridge
10 MuleKicks
Every90sec x 10-12 Rounds
WOD:Diane
21-15-9Reps For Time of:
Deadlift225/155 lbs
HandstandPush-up
DB/KB/Bodyweight:
30-20-15
DeadliftOR 1-Leg Glute Bridge
21-15-9
HandstandPush Ups
Tuesday, February 1st,2022
Warm up: 2 Rounds
1min ofEach For Max Reps
ButtKicker
StraightLeg Swing
KettlebellHigh-pull pick load
Med BallClean
Record 1mile Time
WOD:In 30 mins do:
1mileRun | 2K Row | 8min Cardio
2minRest
Then,AMRAP in time remaining of:
4 KBHang Power Clean 53/35
6 WallBalls 25/20 lbs
8 AbMatSit-ups
NoMed Ball & Bodyweight Modifications:
3Burpees
6 DBThrusters OR 8 Jumping Squats
8 SitUps
Wednesday, February 2nd,2022
Warm up: 6 min AMRAP of:
56-Count Burpees
10 BentOver Rows 45/35 lbs
5Shoulder Press 45/35 lbs
5 PushPress 45/35 lbs
5 PushJerks 45/35 lbs
Strength:Push Jerk
3-3-3-3-3
DB/KB/Light:Push Jerk
5-7 RepsEvery 2min (or so)
x 8-10Rounds
Bodyweight:Pike Push Ups
7-10Reps Every 2min (or so)
x 8-10Rounds
WOD:5 Rounds For Time of:
5Chest-to-bar Pull-ups
5 PushJerks 185/125 lbs
5Lateral Burpee Over Bars
NoBar & Bodyweight Modification: 5 Rounds
5 BentOver Row OR 8 Push Ups
8 DBPush Jerks OR 8 Pike Push Ups
5Lateral Burpees Over Object
Thursday, February 3rd,2022
Warm up: 10 min AMRAP of:
100m Run| 125m Row | 30sec Cardio
10 SideLunges
5 CleanHigh Pulls 45/35 lbs
5 HangPower Cleans 45/35 lbs
5 FrontSquats 45/35 lbs
5 PushPress 45/35 lbs
10Thread-the-Needles
30secStretch
WOD:Every 1 min x 28 mins Alternating Between:
2 BearComplexes pick load
1minRest
250m Row| 200m Run | 1min Cardio
1minRest
BearComplex:
PowerClean > Front Squat > Push Press
>Back Squat > Push Press
OR
SquatClean > Thruster
>Back Squat > Thruster
DB/Light/Bodyweight:
6Clusters (Squat Clean > Thruster)
OR 5-7Burpee High Jumps
Friday, February 4th, 2022
Warmup: 3 Rounds
30secWORK | 15sec REST
PVCOverhead Squat
BottomSquat Pass Through
ArcherPush Up
Hip toBar Beat Swing
1minFoam Roll Between Each Round
Strength:Overhead Squat
5-5-5-5-5
DB/KB/Light:Overhead Squat
7-9 Reps(Each Arm)
Every2min x 8-9 Rounds
Bodyweight:Towel OH Squat
10 RepsEvery 90sec (or so)
x 10Rounds
WOD:Open WOD 18.3 - Rx'd
2 RoundsFor Time of:
100Double Unders
20Overhead Squats 115/80 lbs
100Double Unders
12Muscle-ups
100Double Unders
20 DBSnatches 50/35 lbs
100Double Unders
12 BarMuscle-ups
Timecap: 14 mins
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