WEEK of WOD's 1.24.22 - 1.28.22

MONDAY, JANUARY 24th

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

Pause Back Squat

2 x 3 @ 55% 1RM

2 x 3 @ 60%

1 x 3 @ 65%

Set 6: Max Reps in 1 minute @ 65% (no re-rack of bar, no pause in max reps set)

*Score # of reps in last set

* Add 3-5 Strict Pull-ups (Weighted Strict Pull-ups) in between back squat sets, modify with assistance as needed

B. For Time:

4 Wall Walks

100ft Front Rack Double Dumbbell Walking Lunge (50's/35's)

4 Wall Walks

32/24 Calorie Echo Bike (40/32 Cal Bike ERG)

4 Wall Walks

100ft Front Rack Double Dumbbell Walking Lunge (50's/35's)

4 Wall Walks

Target time: 12 minutes

Time cap: 16 minutes

Scaling Option 1

For Time:

3 Wall Walks or 4 (Half Way)

100ft Front Rack Double Dumbbell Walking Lunge (35's/25's)

3 Wall Walks or 4 (Half Way)

25/20 Calorie Echo Bike or 30/25 Cal Bike ERG

3 Wall Walks or 4 (Half Way)

100ft Front Rack Double Dumbbell Walking Lunge (35's/25's)

3 Wall Walks or 4 (Half Way)

Scaling Option 2

5 Inch Worms

20 Weighted Box Step Ups (Light/Low Box)

5 Inch Worms

16/12 Calorie Echo Bike or 20/15 Cal Bike ERG

5 Inch Worms

20 Weighted Box Step Ups (Light/Low Box)

5 Inch Worms

TUESDAY, JANUARY 25th

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

Tempo Shoulder Press 32X3

2 x 3 @ 55% 1RM

2 x 3 @ 60%

1 x 3 @ 65%

Set 6: Max Reps in 1 minute @ 65% (no re rack of bar)

*Score # of reps in last set

* Add 5-8 Pistols (or Single Leg Lateral Box Step Downs) in between Shoulder Press, use assistance as needed

B. For Time:

200m/175m Row or Ski

5 Thrusters (115/80)

400m/350m Row or Ski

10 Thrusters (115/80)

600m/500m Row or Ski

15 Thrusters (115/80)

800m/650m Row or Ski

20 Thrusters (115/80)

Target time: 14-16 minutes

Time cap: 18 minutes

Scaling Option 1

For Time:

200m/175m Row or Ski

5 Thrusters (95/65)

400m/350m Row or Ski

10 Thrusters (95/65)

600m/500m Row or Ski

15 Thrusters (95/65)

800/650m Row or Ski

20 Thrusters (95/65)

Scaling Option 2

For Time:

100m Row or Ski

5 Dumbbell Thrusters (light)

300m/250m Row or Ski

10 Dumbbell Thrusters (light)

500m/400m Row or Ski

15 Dumbbell Thrusters (light)

700/600m Row or Ski

20 Dumbbell Thrusters (light)

C. Core Cash Out:

Tabata Reverse Crunches (20sec on/ 20 sec off)

WEDNESDAY, JANUARY 26th

A. 5 sets (Every 3min)

12 Toes to Bar

10 Burpee Box Jump Over (24/20)

12 Toes to Bar

Target Time: 90 seconds

Goal Time: 90 SECONDS!

Scaling option 1

5 sets (Every 3min)

10 Toes to Bar

8 Burpee Box Jump Over (20/16)

10 Toes to Bar

Scaling option 2

5 sets (Every 3min)

8 Kipping Knee Raises

6 Up Down + Box Step Up (low box)

8 Kipping Knee Raises

B. Every minute on the minute for 10 minutes...

5 Clean and Jerk @ 60%

Scale to 50-55% first, and then scale by # of reps... 3-4 reps

THURSDAY, JANUARY 27th

A. 4 rounds for Time:

25/20 Calorie Bike Erg or 25/20 Calorie Row

25 GHD or 25 V-Ups

25 Dumbbell Bench 50s/35s or 25 Push-Ups

25 Ring Rows or 25 Bodyweight Barbell Row

Target time:18-20 minutes

Time cap: 20 minutes

Scaling Option 1

4 rounds

20/16 Calorie Bike Erg or 20/16 Calorie Row

25 GHD (6in riser) or 25 V-Ups

25 Dumbbell Bench (35s/25s) or 25 Push-Ups

25 Ring Rows or 25 Bodyweight Barbell Row

Scaling Option 2

4 rounds

15/12 Calorie Bike Erg or 15/12 Calorie Row

20 Sit Ups

20 Bar Push-Ups

20 Ring Rows or 25 Bodyweight Barbell Row

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

Pause Front Squat

2 x 3 @ 55% 1RM

2 x 3 @ 60%

1 x 3 @ 65%

Set 6: Max Reps in 1 minute @ 65% (no re-rack of bar, no pause on max rep set)

*Score # of reps in last set

* 3-5 Strict or Kipping Handstand Push-up btw front squat sets

FRIDAY, JANUARY 28th

CrossFit Games Open RETEST 12.4, 13.3

12:00 Amrap

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

Scaling Option 1

12:00 Amrap

150 Wall Balls (14/10)

90 Double Unders

30 Muscle Ups OR 30 Burpee Pull-ups

Scaling Option 2

12:00 Amrap

20 Wall Ball Thrusters (light)

30 Single Unders

10 Burpee Pull-ups

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

Tempo Push Press 32X3

2 x 3 @ 55% 1RM

2 x 3 @ 60%

1 x 3 @ 65%

Set 6: Max Reps in 1 minute @ 65% (no re rack of bar)

*Score # of reps in last set

C. Core Cash Out:

Fight Gone Bad Style:

2 Sets:

:30 Leg Lift with Hip Tip

:30 Crab Toe Touch

:30 Boat Pose

:30 Plank Hops

1:00 Rest

SATURDAY, JANUARY 29th

2 Sets

2 Rounds

20 Kettlebell Swings (1.5/1)

100’ Sled Push (3x45/2x45) OR 20/15 Calorie Assault Bike

20 Handstand Push-Ups

100’ Sandbag Carry (150/100) OR Farmer Carry (100s/70s)

-Rest 1:1 between sets-

Target time each set: 9-10 minutes

Time cap each set: 13 minutes

Scaling Option 1

2 Sets

2 Rounds

20 Kettlebell Swings (35/25)

100’ Sled Push (2x45/1x45) OR 16/12 Calorie Assault Bike

15 Handstand Push-Ups

100’ Sandbag Carry (100/70) OR Farmer Carry (70s/50s)

Rest 1:1 between sets

Scaling Option 2

2 Sets

2 Rounds

20 Russian Kettlebell Swings (light)

100’ Sled Push (empty) OR 12/10 Calorie Assault Bike

15 Push-Ups

100’ Farmer Carry (moderate)

Rest 1:1 between sets

ECHO BIKE WORKOUTS...

WEEKLY WORKOUT #1

3 Sets

5x (20/16 Cal Fast, 60 Sec Easy)

*Rest 2 Min between sets.

*Score: Record total workout time (do NOT include the rest between the sets)

WEEKLY WORKOUT 2

5x (45 Sec Fast, 90 Sec Easy)

-Rest 2 Min-

3x (45 Sec at Faster Pace, 90 Sec Easy)

-Rest 2 Min-

45 Sec at Controlled Sprint, 90 Sec Easy

*Score: Score total calories from final 45sec controlled sprint interval

**Details: The intensity during a controlled sprint is about 98%. Focus on retaining control of your pedaling form. Target a pace that is uncomfortable physically but reasonably comfortable emotionally.

EXTRA GYMNASTICS WORK...

MUSCLE-UPS WEEK 3

3 rounds each:

Unbroken max effort Strict Ring MuscleUps

--- rest 60 seconds between sets---

REST 3 MINUTES

4 rounds each:

unbroken max effort Kipping Ring MuscleUps

--- rest 60 seconds between sets---

Scaling:

3 rounds each:

5 False Grip Pull Ups on Rings

--- rest 60 seconds between sets---

-REST 3 MINUTES

4 rounds each:

Max effort Strict Ring Dips [use heel assist if needed]

--- rest 60 seconds between sets---

WALL WALKS

9 minute AMRAP

1 Wall Walk

30 Double Unders

20 Hollow Rocks

3 Wall Walks

30 Double Unders

20 Hollow Rocks

5 Wall Walk

...Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.