Workouts for 1/29-2/3/2018

This week we continue our "Road to the Open" preparation and our last week of the Wendler strength cycle for a while. Our Intramural Sign-Ups are live! Sign up HERE.

Finally, just a reminder of the occurring 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. THIS week, muscle-ups!

3) More conditioning focused workouts--more intervals, pacing, and the occasionally longer workout. More previous Open workouts!

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.

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


Monday, January 29

STRENGTH/SKILL

SuperSet:
    Deadlift
        1x5 @ 75% of 2RM
        1x3 @ 85% of 2RM
        1x1+ @ 95% of 2RM
    Max Knuckle-Up Bar Hang
Rest 2-3 Min Between Sets

CONDITIONING

10 Min AMRAP:
    5 Snatches (95/65#)
    10 OH Walking Lunge
    1 Rope Climb


Tuesday, January 30

STRENGTH/SKILL

SuperSet:
    3 Sets:
        8 Heavy Thrusters
        8 Alternating Pistols
    Rest 2-3 Min

CONDITIONING

Workout 16.4, 13 Min AMRAP:
    55 Deadlifts
    55 Wall Balls
    55 Cal Row
    55 Hand-Release Push-Ups    FB: HSPU


Wednesday, January 31

STRENGTH/SKILL

Muscle-Up Technique Practice

CONDITIONING

Main Site Workout 180115, For Time:
    10 Muscle-Ups
    25 Thrusters (75/55#)
    1000m Row
    25 Thrusters
    10 Muscle-Ups


Thursday, February 1

STRENGTH/SKILL

Back Squat
    1x5 @ 75% of 2RM
    1x3 @ 85% of 2RM
    1x1+ @ 95% of 2RM

CONDITIONING

21-15-9:
    Alternating Single-Arm KBS
    Box Jumps    FB: 30/24"


Friday, February 2

SuperSet:
    Strict Press
        1x5 @ 75% of 2RM
        1x3 @ 85% of 2RM
        1x1+ @ 95% of 2RM
    6/4/2 Strict Weighted Pull-Ups 

CONDITIONING

3 Sets, 1 Min of Each:
    Single-Arm DB OH Reverse Lunge
    Chest-2-Bar Pull-Ups
    Burpees
    DUs


Saturday, February 3

COMMUNITY DAY, 10a Class Only