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1/25/2023 – WOD

Strength
a) 2 Position Clean: Floor + Hang – 1 set every 90 Sec x 6
b) Clean Pulls – 5×2 + 5 Hang Shrugs @ 115%+ of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. Squat at least one of them. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.

Conditioning
For Time w/ Partner
30 Power Snatches 155/105#
50 Hang Power Cleans 185/125#
70 Deadlifts 275/185#
50 Hang Power Cleans 185/125#
30 Power Snatches 155/105#

WOD Notes: Goal is 14-17 minutes. Weights should be 70% of PS, 65% of HPC, 60% of DL. You may break up this work anyway you’d like. 

Assistance
a) 8 (1 DB Lateral Raise + 1 Front Raise) x 3 Sets
b) Banded Tabata Hollow Rocks: 10 Rounds
c) Lying Banded Hamstring Stretch – Accumulate 3 min/Leg

1/24/2023 – WOD

Strength
a) Strict Press – 5×5 @ 80%+, 1×8-10 Reps @ 70%
b) Strict Pull-ups – 5×10 (normal grip)
—Superset a/b every 3 minutes. Make pull-ups challenging whether that’s using a band or adding a weight.

Conditioning
12 Min AMRAP Max Cal Assault Bike
***Every 1:30, starting at 0:00, do:
ODD RD = 4 Wall Walks  (RX+ = 5 WW)
EVEN RD = 50 Double Unders  (RX+ = 60 DU)

WOD Notes: Goal is to have about 35-45 sec on the bike each round. You will do 4 rounds each of the WW & DU. Score = total cals on the bike. You may scale WW to 2-3/rd if necessary.

Assistance
a) Barbell Bicep Curls + Skull Crushers – 3×8 + 1×12 (regular)
—Overload the eccentric part for both movements. You will have to use hips for concentric portion. Rest as much needed in between movements.
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area. 

1/23/2023 – WOD

Strength
a) Back Squat (wk 4) – 2×6, 2×4, 2×2 @ 75/80/85%, + (1) 45 Sec Rack Hold at 125%
b) One Arm High Pulls – 4×10 each arm
—Use a little heavier than last week for each set. 20 Min Clock to get this all done

Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
6 Laps Dball/Bag Carry 125/90#
15/12 Cal Ski

WOD Notes: Goal is 15-20 minutes. WB should be unbroken each rd, so choose a weight you can do that. 1 Lap = 6 mats. ODD Rounds = Carry on Shoulder & EVEN = Bear Hug.

Assistance
a) Weighted + Banded Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Banded Spiderman Lunge Stretch – Accumulate 2 minutes each side 
—Set-up near the rig in front of an upright & attached band around feet with tension

1/21/2023 – WOD

Conditioning
For Time w/ Partner
6 (5 Hang Power Snatch + 7 OHS) 115/75#
40 Double Dutch Burpees
60/50 Cal Assault Bike
8 (4 Hang Power Snatch + 6 OHS) 135/95#
50 Double Dutch Burpees
80/65 Cal Assault Bike
10 (3 Hang Power Snatch + 5 OHS) 155/105#
60 Double Dutch Burpees
100/80 Cal Assault Bike

WOD Notes: Goal is to remember the rep scheme of this workout w/o writing any of it down. You may hang power snatch + front squat or hang power clean + front squat if your OH mobility is limited for the OHS. 

1/20/2023 – WOD

Strength
a) 2 Position Snatch – Hang + Floor : 1 Set Every 2 Min x 7 Sets 
b) Back Squat – 5×3 (pause 1 sec) @ 75-80%+ (heavier than last wk)
—Start @ 70% for the snatches & work your way up to the same as last wk or heavier. This is meant to be lower volume on the squats since you’re snatching first & it’s the 2nd time squatting heavy this wk.
c) Face Pulls (pulley) – 4×10
—Superset b/c as needed.
d) Mobility – Barbell Trap Mash: 1 min/side. PVC Front Rack Stretch – 90 Seconds . Bottom of Dip Shoulder Stretch – 90 Seconds

1/19/2023 – WOD

Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Good Mornings – 5×8 (bend knees more so you can go heavier)
2) Barbell Bench Press – 5×5 (heavy)
3) GHD Sit-ups (weighted) or Weighted Sit-ups – 5×15
4) DB Pullover – 5×8-10 (heavy)
5) Tibialis Raises – 4×15 (same or a little heavier than last wk)
—Try to complete all 5 exercises every 7 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.

Conditioning
2k Row For Time (compare to your 2k Ski)

WOD Notes: Goal is 7:30-9:30 for women & 7-8:30 for men. Set your monitor to count down from 2000 meters, so you get an exact time.

Assistance
a) Banded TKE – 3×25 each leg
b) Weighted Foam Roll T-Spine: Accumulate 3 minutes
—Hold DB/plate on chest. Spend 1 min bear hug & the rest with one arm OH at a time.

1/18/2023 – WOD

Strength
a) 2 Position Clean: Hang + Floor – 1 set every 90 Sec x 7
b) Clean Pulls – 4×3 @ 115%+ of Clean
—Start @ 70% for part (a) & work up to a challenging set. You may take extra rest towards the end. Squat at least one of them. For part (b), make sure you mimic same bar path & finish by contacting/shrugging tall.

Conditioning
5 RFT w/ Partner
30 Box Jump Overs 24/20″
1 Round of “DT” (increase rd 3 & 5)

WOD Notes: Goal is sub 20 minutes. 1 Round of “DT” with partner = 24 DL + 18 HPC + 12 PJ. Mens = 155/155/185/185/205#. Womens = 105/105/125/125/135#. One person will only work at a time for this entire WOD. You may split up box jump overs however you want.

Assistance
a) DB Lateral + Front Raises – 3×10 each +, 1×8 (light – pause) —no rest after last set into the light set
b) One Arm Farmers Carry (heavy) – 4×30 Sec (each side): Hold a heavy KB/DB in place (use straps)
c) Lying Banded Hamstring Stretch – Accumulate 3 min/Leg

1/17/2023 – WOD

Strength
a) Push Press – 5×5 @ 75%+
b) Strict Pull-ups (wide-grip) – 5×8
—Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
12 T2B 
14 DB Snatches (alternating) 60/40#  (RX+ = 70/50#)
16/14 Cal Ski

WOD Notes: Goal is 6+ rds. T2B sub = T2R, weighted SU/LR, or knee ups. You should be able to go unbroken on the DB Snatches each rd.

Assistance
a) Barbell Bicep Curls – 4×10
b) Tricep Pushdowns (pulley) – 4×10
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area. 

1/16/2023 – WOD

Strength
a) Back Squat (wk 3) – 2×6, 2×4, 2×2 @ 75/80/85%, + (1) 30 Sec Rack Hold at 125%
b) One Arm High Pulls – 4×12 each arm
—Use a little heavier than last week for each set. 20 Min Clock to get this all done

Conditioning
13 Min AMRAP Ladder
10 Double Unders
2 Front Rack Lunges 185/125#
2 GI Janes
20 Double Unders
4 Front Rack Lunges
4 GI Janes
30 Double Unders
6 Front Rack Lunges
6 GI Janes
***Continue pattern for the remaining 13 minutes. 

WOD Notes: Goal is to get to the round of 70/14/14. DU sub = 1/2 DU, 2x singles, or Lateral Bar Hop Overs. FR Lunges should be pretty heavy to where you have to break them up after the round of 10. Pick a bar above your reach for GI Janes if you can do a strict pu.

Assistance
a) Weighted Plank – 5 sets: 1 Min on / 1 Min off (heavier than normal)
b) Couch Stretch – Accumulate 3 minutes each side

1/14/2023 – WOD

Conditioning “30 Min Clock”
10 RFT w/ Partner
30/24 Cal Assault Bike
2 Rope Climbs 20ft
10 Power Snatches (increase every 2 rds)
***Max GI Janes in remaining time

WOD Notes: Goal is sub 30 minutes. M = 135/145/155/165/175#, F = 95/100/105/110/115#. RC sub = climb 12-15ft, 2 heavy pulleys/up downs, or 5 Strict PU. You may break up the work as needed.

REMINDER: Rage Party is tonight at 7pm. Please sign-up on the class sheet (bottom tab) if you’re coming! Looking forward to seeing everyone there!