Workouts for 1/22-1/27/2018

This week we continue our "Road to the Open" preparation. Just a reminder of the occurring and upcoming programming changes:

1) Active grip strength improvement focus--we continue a "no barbell drop" policy during class. The exception here, of course, is for safety. If you need to drop the barbell, DROP. But otherwise, make your best effort not to.

2) More skill/technique work. Next week expect to see more practice with pistols and muscle-ups!

3) More conditioning focused workouts--more intervals, pacing, and the occasionally longer workout. This week we're starting to throw in Main Site and previous Open workouts. Plus, a special treat of "18.0" on Wednesday!

4) WOD scoring change--in the open AMRAP workouts are recorded as a single, total rep count. This week we will be asking for a total number of reps instead of the usual "rounds plus reps" at the end of the WOD.

Our Intramural Sign-Ups are live! Check your email for details.

As always, never hesitate to reach out to the gym or your coaches with questions!


Monday, January 22

STRENGTH/SKILL

Superset:
    Strict Press
        1x3 @ 70% of 2RM
        1x3 @ 80% of 2RM
        1x3+ @ 90% of 2RM
    8 Alternating DB Clean & Jerk (increasing wt.)

CONDITIONING

10 Min AMRAP:
    3 Hang Power Cleans    (FB: HSPUs on 25s w/AbMat)
    2 Push Presses    (FB: HPC 165/105#)
    1 Rope Climb    (FB: Legless, no jumping OR 1 BMU)


Tuesday, January 23

STRENGTH/SKILL

3 Sets (30s Work/30s Rest):
    Strict Chin-Ups Increasing Wt    FB: On Rings
    Weighted Bar Hang    FB: 50% BW
    Weighted Good Mornings

CONDITIONING

18 Min AMRAP, In Teams of 2:
    50 Plate OH Forward Lunges (45/25#)
        -Partner hold plank on elbows
    50 Russian Twists (same plate)
        -Partner hangs from bar
    50 KBS (62/44#)
        -Partner suitcase hold plate


Wednesday, January 24

STRENGTH/SKILL

5 Sets, Every 2 Min:
    1 Hang Power Snatch + 1 OHS w/3 Sec Pause

CONDITIONING

"18.0"
21-15-9:
    Dumbbell Snatch (50/35#)
    Burpees Over Dumbbell


Thursday, January 25

STRENGTH/SKILL

Superset:
    Deadlift
        1x3 @ 70% of 2RM
        1x3 @ 80% of 2RM
        1x3+ @ 90% of 2RM
    8-6-4 Weighted Push-Ups
Rest 2 Min Between Sets

CONDITIONING

5 Rounds for Time:
    9 Deadlifts (155/115#)
    12 Push-Ups
    15 Cal Row
    1 Min Rest
  
Friday, January 26

STRENGTH/SKILL

Back Squat
    1x3 @ 70% of 2RM
    1x3 @ 80% of 2RM
    1x3+ @ 90% of 2RM

CONDITIONING

"Main Site 180112"
20 Min AMRAP:
    20 MedBall Cleans (14/10#)    FB: 20/14#
    30 Double-Unders    FB: 60 DUs


Saturday, January 27

STRENGTH/SKILL

A. 10 Min Ankle/Calf Mobility

B. Test Box Jump Skill Progression

CONDITIONING

"Kelly"
5 Rounds for Time:
    400m Run
    30 Box Jump
    30 Wall Balls