WEEK of WOD’s 1.17.22-1.22.22

MONDAY, JANUARY 17th

A. Every 2 minutes for 6 sets (12min):

Tempo Shoulder Press 32X3

2 x 3 @ 50% 1RM

2 x 3 @ 55%

1 x 3 @ 60%

Set 6: Max Reps in 1 minute @ 60% (no re rack of bar)

*Score # of reps in last set

Rounds for Time:

3 Power Clean (225/155lbs)

15/12 Cal Ski

Target Time: 7-10min

Time Cap: 12min

Scaling Option1/ Masters RX:

185/125lb PC + 12/9 Cal Ski

*use approx 60-70% 1RM

Scaling Option 2:

95/65lbs + 9/6 Cal Ski

C. Mobility session:

Couch Stretch on Wall/Rig 2min per

Single Lax Ball Hor into Rig 2min per

TUESDAY, JANUARY 18th

A. Every 2 minutes for 6 sets (12min):

Pause Back Squat

2 x 3 @ 50% 1RM

2 x 3 @ 55%

1 x 3 @ 60%

Set 6: Max Reps in 1 minute @ 60% (no re-rack of bar, no pause in max reps set)

*Score # of reps in last set

AMRAP 2 Minutes

12/10 Calorie Bike Erg

6 Sandbag Cleans (100/70)

20 Ring Muscle Ups

- Rest 1:00 after each 2:00. Continue until 20 total muscle ups have been accumulated -

Target number of sets: 3 or less = sub 8 minutes

Time Cap: 5R or 15 minute time cap

Scaling Option 1

AMRAP 2 Minutes

12/10 Calorie Bike Erg

6 Sandbag Cleans (70/50)

40 Pull-ups or 20 Bar Muscleups

Scaling Option 2

AMRAP 2 Minutes

10/8 Cal Bike Erg

4 Sandbag Cleans (50/30)

30 Ring Rows

C. Mobility session:

Foam Roll Lats 2min per

WEDNESDAY, JANUARY 19th

A. EMOM 21 (7R):

Min 1- 20/15 Cal Row

Min 2- 20/15 Push-ups

Min 3- 2 Rope Climbs

Scaling Option 1/Masters RX

17/12 Cals, 15 Push-ups, 1 Rope Climb

Scaling Option 2

12/9 Cals, 10 Bar Push-ups, 1-2 Rope Climb Progressions

B. AMRAP 5minutes/ EMOM style

30 sec on/ 30 sec off

Burpee Box Jumps (24/20")

C. Mobility Session

Foam Roll Calves + Pecs/ Ant Shoulder

THURSDAY, JANUARY 20th

A. 4 Rounds for Time

8 Overhead Squats (115/80)

16 GHD Sit Ups

-At 10:00-

4 Rounds for Time

8 Front Squats (115/80)

8 Strict Handstand Push Ups

Time Cap each set: 7 minutes

Scaling Option 1

95/65lbs, Half ROM GHD Sit-ups, 1 Ab Mat StHSPU or Box Pike Push-up

Scaling Option 2

55/35lbs, Ab Mat Sit-ups, Seated Double DB Press

B. Every 2 minutes for 6 sets (12min):

Pause Front Squat

2 x 3 @ 50% 1RM

2 x 3 @ 55%

1 x 3 @ 60%

Set 6: Max Reps in 1 minute @ 60% (no re-rack of bar, no pause on max rep set)

*Score # of reps in last set

FRIDAY, JANUARY 21st

A. CrossFit Games Open 11.1 and 14.1

10 Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75/55lbs

Target Rounds: 6+

Scaling Option 1

60 SU or 20 DU, 65/45lbs

Scaling Option 2

30 SU, 45/25lbs

B. Every 2 minutes for 6 sets (12min):

Tempo Push Press 32X3

2 x 3 @ 50% 1RM

2 x 3 @ 55%

1 x 3 @ 60%

Set 6: Max Reps in 1 minute @ 60% (no re rack of bar)

*Score # of reps in last set

SATURDAY, JANUARY 22nd

A. AMRAP 15minutes

10 Burpees

10 Pull-ups

10 Kettlebell Swings (53/35lbs)

Scaling option 1

7 reps, Feet assisted Pullups, 44/26lbs

Scaling option 2

Ring rows, 26/18lbs

ECHO BIKE WORKOUTS…

Weekly Workout 1

Part 1:

2 Sets:

3 Sec Acceleration to Goal Pace

7 Sec Fast

50 Sec Easy

3 Sec Acceleration to Goal Pace

12 Sec Fast

45 Sec Easy

3 Sec Acceleration to Goal Pace

17 Sec Fast

40 Sec Easy

*Rest 2 Min between sets.

Part 2 (after full recovery):

3x 50/40 Cals Fast

*3 Min Rest between sets.

*SCORE: Record average time from either the 3x50cal or 3x40cal intervals

Weekly Workout #2:

5 Sets

90 Sec Fast

90 Sec Easy

*No rest between reps or sets.

Details: The average wattage during the fast intervals should be double (2x) the easy intervals.

*SCORE: Record average watts from the slowest (least ave watts) 90sec fast interval

EXTRA GYMNASTICS WORK...

MUSCLEUPS

Using our % of week one 3 minute test

3 Strict Ring Muscle Ups

- rest 15 seconds --

35% of 3 minute test of your Kipping Ring Muscle Up from week one

--rest 90 seconds --

2 Strict Ring Muscle Ups

- rest 15 seconds --

30% of 3 minute test of your Kipping Ring Muscle Up from week one

--rest 90 seconds --

1 Strict Ring Muscle Up

- rest 15 seconds --

20% of 3 minute test of your Kipping Ring Muscle Up from week one

SCALING:

If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete:

3 strict Heel Box assist strict ring muscle ups

- rest 15 seconds --

1 minute max effort chest to bar chin ups

--rest 60 seconds --

2 strict box assist strict ring muscle ups

- rest 15 seconds --

1 minute max effort ring dips

--rest 60 seconds --

1 strict box assist strict ring muscle up

- rest 15 seconds --

1 minute max effort False Grip Ring Pull-Ups

WALL WALKS

Using our % of week one 3 minute test.

20 Wall Facing Handstand Shoulder Taps

directly into 35% of your 3 minute test of Wall Walks from week one

--rest 60 seconds--

30 Wall Facing Handstand Shoulder Taps

directly into 30% of your 3 minute test of Wall Walks from week one

--rest 90 seconds--

40 Wall Facing Handstand Shoulder Taps

directly into 20% of week one test Wall Walks

Scaling:

Use the box for Handstand Shoulder Taps and then go to wall to complete Wall Walks

For example:

If your 3 minute test was 12 wall walks

30% would be 3.6 but we will round up to 4 reps