THURSDAY January 27, 2021

Strength/Skill:

15 minutes
Run 10 laps (alt w partner) or 5 Laps rest 1:1
and with remaining time; practice double unders.

T3 athletes during partner lap, 25 unbroken double under

Workout: Partner or half reps
partition any way

200 deadlifts 135/95
150 alt db snatch 50/35
100 cal row
50 chest to bar

 

WEDNESDAY JANUARY 26, 2022

SKILL:

In 15 minutes build up to a heavy 2 deadlifts+1 power clean.

Hang on to the bar during the entire complex.

Score max load

 

WOD:

16 minutes
Even: Bar Facing burpees+max hang squat cleans
Odd: Rest

Score is sum off all burpees and all hang clean reps

T1: up to 7 BF burpees each minute/modify weight or movements
T2: 8 bar facing burpees each minute. Barbell at 75/55
T3: 10 bar facing burpees each minute. Barbell at 95/65

TUESDAY JANUARY 25, 2022

STRENGTH/SKILL

Spend 15 minutes working on midline strength, lipping technique progressions, or grip in order to improve toes to bar.

If toes to bar are already a skill you possess practice sets of 3 to 6 (T2) or 9 to 12 (T3).

WOD:

10 minutes
1 lap overhead carry 53/35 lb kb
Remaining time AMRAP
10 Toes to Bar
20 Push Ups

Rest 5 minutes

10 minutes
1 lap overhead carry 53/35 lb kb
Remaining time AMRAP
10 Toes to Bar
20 Cal Row

T1: modify as needed
T2: as written
T3: 70/53

FRIDAY JANUARY 21, 2022

 

15 minutes working on
Kipping Pullups or if you have them; work on accumulating as many sets of 3/2+ chin-ups or accumulate 60 reps. Whichever comes first.

3 rounds
6 Power Snatch 135/95
50 Double Unders
3 rounds
9 Power Snatch 135/95
50′ HSW or 50′ Reverse Bear Crawl 50s/35s

T1: Modify
T2: As written
T3: Unbroken Double Unders and no bear crawls

Monday January 24, 2022

Strength: 15 minutes

Take 15 minutes and build to a 1 rm split jerk. If time allows do 2 more at 80%.

Workout:

For Time:
25 KB Swings 53/35
25 Air Squats
25 KB Swings 53/35
50 Air Squats
25 KB Swings 53/35
100 Air Squats
25 KB Swings 53/35
50 Air Squats
25 KB Swings 53/35
25 Air Squats
25 KB Swings

15 minute cap

T1: modify as needed
T2: as written
T3: at 0:00 and 7:30 10/7 bar muscle ups