Saturday, January 31

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Strength/Skill

Setup and Practice

WOD

35 minute AMRAP of: “Partner Deck of Cards”
Clubs – Hang Power Clean, 155/105lbs
Spades – Front Squat, 155/105lbs
Hearts – Pushups
Diamonds – Pullups

*Each partner will take turns drawing a card from the deck. The athlete must perform the corresponding movement for the number of reps shown on the card. All face cards are equal to 10 reps. If you draw an ace, you must perform 4 cycles of the bear complex. If you draw a Joker, then both partners will race to 10 burpees and the loser must perform 1 rope climb. If you make it through the entire deck before time expires, then reshuffle and start again.

Thursday, January 29

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Strength/Skill

Any order:
1000m Row @ 60-70%
5 Wall Walks
10 Snatch @ 75-85% of 1 RM (Any snatch variant)
30 GHD Situps

The reps of Snatch should be performed as single reps and do not need to be done in the same set. Everything else should be done in one set.

WOD

10 minute AMRAP of:
7 KB Power Snatch RT, 1.5/1pood
6 Box Jumps, 24/20″
7 KB Power Snatch LT, 1.5/1pood
6 Box Jumps, 24/20″

Wednesday, January 28

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Strength/Skill

600m Run @ 70-80%
2 minutes of Max Rep Ring Rows
200m Run @ 100%

WOD

“Helen” – 3 rounds of:
400m Run
21 Kettlebell Swings, 1.5/1pood
12 Pullups
*Rest 4 minutes, then complete
4 minute AMRAP of:
13 Lateral Jumps over KB
7 Kettlebell Swings, 1.5/1pood
4 Pullups

Tuesday, January 27

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Strength/Skill

8 minutes for Mobility (focus on areas of need)

WOD

Body-weight Back Squat Ladder
Rest 5 minutes
3/4 Body-weight Push Press Ladder
Rest 5 minutes
3/4 Body-weight Walking Lunge Ladder

For the ladder, complete one rep the first minute, two reps the second minute, three reps the third minute and so on until you fail to complete the total number of reps within the minute. Scale the weight as needed.

Saturday, January 24

DSC_0251Strength/Skill

10 minutes for T-Spine/Shoulder Mobility

WOD

Partner WOD – 5 stations (3 minutes each) of work/hold:
Station 1 – Ground to Overhead @ 95/65lbs & Front Rack Hold @ 165/105lbs
Station 2 – WBS @ 20/14lbs & Wall Sits
Station 3 – Pullups & KB or DB DL Hold @ 1.5/1pood or 50/35lbs
Station 4 – KB Swings & OH Plate Hold @ 45/35lbs
Station 5 – TTB & Plank Hold

*Accumulate as many reps at each station as possible. Switch when one partner breaks the hold or as needed.

**For the Wall Sits you must reach and maintain a full depth squat with all or part of your back resting against the wall. For the Plank Hold, you must be on your toes and forearms with your core (muscles from your shoulders to knees) fully engaged.

Friday, January 23

DSC_0243Strength/Skill

Romanian Deadlift 3×5 @ Light Weight
-then-
10 minutes to work up to a heavy 3 rep Deadlift

WOD

Open Workout 14.3 – 8 minute AMRAP of:
10 DL @ 135/95lbs
15 Box Jumps @ 24/20″
15 DL @ 185/135lbs
15 Box Jumps @ 24/20″
20 DL @ 225/155lbs
15 Box Jumps @ 24/20″
25 DL @ 275/185lbs
15 Box Jumps @ 24/20″
30 DL @ 315/205lbs
15 Box Jumps @ 24/20″
35 DL @ 365/225lbs
15 Box Jumps @ 24/20″

Wednesday, January 21

Strength/Skill

8 minutes for Overhead Squat/Snatch Mobility
-then-
6 minutes to work on Sots Press and Snatch Balance

WOD

Positional Drills – 5-8 cycles of:
1 High Hang Snatch
1 Mid Hang Snatch
1 Low Hang Snatch

*If you are proficient with the Snatch, then catch each rep in the bottom of the Squat. However, if you are a beginner or still struggle with the Overhead Squat, then catch each rep in the 3/4-1/2 Squat. From there, you can descend into a full squat if you are able.

-then-

E2MOM for 14 minutes (7 rounds) perform 3 Hang Snatch
Work up to a 3 RM

*Do not drop the bar between reps. Perform all reps from the Mid or High Hang position.