WEEK of WOD's 1.10.22 - 1.17.22

MONDAY, JANUARY 10th

A. Find 1-RM Front Squat

*Build by sets of 3's, then 2's, then hit a couple singles around 80% before attempting 1-RM

For Time:

50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)

20 Toes to bar

10 Bar Muscle Ups

-Rest 2:00-

100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)

15 Toes to bar

7 Bar Muscle Ups

-Rest 2:00-

150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)

10 Toes to Bar

5 Bar Muscle Ups

Target Time each set: sub 3 minutes

Time Cap each set: 4 min

Scaling Option 1/ Masters RX

40/25lb DBs, 15 + 7, 10 + 5, 7 + 3 (T2B + Bar muscle up reps thruout 3 sets)

* Sub Strict Pullups for Bar Muscleups

* Sub Box Step Ups for Lunges (hold KBs at front rack ias needed)

Scaling Option 2

20/10lb DBs or Walking Lunge, 10 + 5, 7 + 3, 5 + 1

TUESDAY, JANUARY 11th

A. Find 1-RM Shoulder Press

*Build by sets of 3's, then 2's, then hit a couple singles around 80% before attempting 1-RM

B. AMRAP 12 Minutes

20/15 Calorie Bike erg

10 Strict Handstand Push Ups

20/15 Calorie Bike erg

10 Strict Handstand Push Ups

-Straight into-

20/15 Calorie Row

20 GHD Sit Ups

20/15 Calorie Row

20 GHD Sit Ups

Target Rounds: 2

Scaling Option 1/ Masters RX+

15/12 Cals, 7 Strict HSPU, 15 GHD Sit-ups or Weighted Ab Mat Situps

Scaling Option 2

10/8 Cals, 7 Pike Push-ups OR 3 Half Wall Walks 10 Ab Mat Situps

WEDNESDAY, JANUARY 12th

A. 20:00-50:00

6min EMOM, 4 Rounds Total

- 2 min Rest btw Rounds -

Min 1- 15/12 Cal Row

Min 2- 15 Kettlebell Swings (53/35lbs)

Min 3- 15/12 Cal Bike Erg

Min 4- 10 Unbroken Deadlifts (AHAP)

Min 5- 15/12 Cal Ski

Min 6- 5 Sandbag Over Shoulder (150/100lbs)

Min 7 and Min 8- Rest

* find a challenging DL weight for you to maintain unbroken reps, reps 7-10 should be difficult

* can build DL weight as rounds go on

Target: finish at 50sec on ERGs to allow 10 sec transition-ERG pace will need to be pushed! Use manageable loads and reps with the 15/10/5 to recover heart rate

Scaling Option 1/Masters RX

12/10 Cals, 44/26 KB, 100/70lb SB

Scaling Option 2

8/6 Cals, 26/18lbs RKBS, 30# SB

THURSDAY, JANUARY 13th

A. For Load, increasing weights across sets of…

Overhead Squat 5-5-5-5-5

Snatch Balance 3-3-3-3-3

Snatch 1-1-1-1-1

* first two drills from rack, then move barbell to floor

B. For Quality, 2 Rounds thru…

300m Run

30 Ab Mat Sit-ups

300m Run

30 Alternating V-ups

Scale to 200m and 20’s

FRIDAY, JANUARY 14th

A. 3 Rounds for Time

12 Chest-to-Bar Pull-Ups

9 Burpees to bar

6 Front Squats (185/125)

-Rest 5:00 -

For Time:

36 Chest to Bar

27 Burpees to bar

18 Front Squats (185/125)

*This is a RETEST from Jan 7, 2021

Target Time each set: sub 4 minutes

Time Cap each set: 6 minutes

Scaling option 1/ Masters 45+

Pull-ups, Burpees to Bar, (155/105)

Scaling option 2

Jumping Pull-ups/ Seated Pullup/ Ring Rows , Burpees or Squat Thrusts, load as needed

B. 3 Sets for Quality:

10 Bar Dips

10 Feet Elevated Ring Rows (20")

10 Defecit Push-ups (4/2.5")

10 Bent Over DB Rows

SATURDAY, JANUARY 15th

With a running clock, complete:

AMRAP 7min…

800m Run + Max Reps Power Clean (155/105lbs)

AMRAP 7min…

800m Run + Max Reps Push Jerk (155/105lbs

AMRAP 7min…

800m Run + Max Reps Clean and Jerk (155/105lbs)

Target Reps: 20+ Reps each set

Scaling Option 1/ Masters RX

800m Run/ 135/95lbs

Scaling Option 2

500m Run/ scale load as needed

ECHO BIKE WORKOUTS...

Weekly Workout #1:

Option 1:

6x (45 Sec Fast, 45 Sec Easy)

No rest between reps or sets.

Time: 9 Min

Option 2

5x (60 Sec Fast, 30 Sec Easy)

No rest between reps or sets.

Time: 7.5 Min

Weekly Workout #2:

3 Min Moderate

1 Min Easy

1 Min Fast

1 Min Easy

-15 Sec Rest-

2 Min Mod/Fast

1 Min Easy

45 Sec Fast

45 Sec Easy

-45 Sec Rest-

1 Min Fast

1 Min Easy

30 Sec Fast

30 Sec Easy

-1 Min Rest-

30 Sec Controlled Sprint

1 Min Easy

15 Sec Controlled Sprint

15 Sec Easy

-90 Sec Rest-

90 Sec Easy

-No Rest- (Reset Monitor)

30 Cal Sprint at Max Effort.

Record final 30 Cal Sprint at Max Effort time.

EXTRA GYMNASTICS...

HANDSTAND PUSH-UPS

Advance:

Every min (8:00)

8-10 Handstand Push-ups

Intermediate:

Every min (8:00)

6-8 Handstand Push-ups

Beginner:

Every 90 sec for 9 minutes

4-6 Box Pike Push-ups + 10sec Handstand Hold on Wall

TOES TO BAR

Advance:

Every min (8:00)

8-10 Toes to Bar

Intermediate:

Every min (8:00)

6-8 Toes to Bar

Beginner:

Every min (8:00)

4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)

MUSCLE UP WK 1

Test day: WRITE DOWN YOUR NUMBERS retest at end

Max Effort: 3 minutes of Kipping Ring Muscle Ups

--If you do NOT have Ring Muscle Ups see below---

Scaled Version:

Max Effort: 3 minutes of Box Ring Muscle-Ups

*The lower the box the more scaled the skill

THEN...

9 minute EMOM

minute 1: 9 Arch Snap to Support

minute 2: 9 -12 Heel Box Strict Ring Dips

minute 3: 9-12 Chin Ups on rig