Programming: January 16th – 20th, 2023
Monday, January 16th, 2023
Warm up: 8 min AMRAP of:
15 Russian KB Swing pick load
10 1-Leg Deadlift pick load
10 Cossack Squats
10 Scorpion Stretches
Strength: Deadlift
5 @ 55% | 5 @ 65% | 5 @ 75%
5 @ 75% | 5 @ 75%
WOD: 10 min AMRAP of:
5 Shoulder-to-Overhead 115/75
10 Deadlift 115/75 lbs
15 Box Jumps 24/20 in
Tuesday, January 17th, 2023
Warm up: 3 Rounds
30sec WORK | 10sec REST
Plank Hold
Hollow Hold
(1 Pike Push-up + 1 Inch Worm + 1 Diamond Push-up)
Mule Kick Get Up
Then: 3 Rounds
20sec WORK | 10sec REST
ATYI 5 lbs
Active Hang
Scap Pull-up
Beat Swing
WOD: For time:
15-12-9 reps of:
Handstand Push-up
Toes-to-bar
-- then: 200 Double Unders
-- then: 12-9-6 reps of:
Deficit Handstand Push-up 3.5/2”
Chest-to-bar Pull-up
-- then: 150 Double Unders
-- then: 9-6-3 reps of:
Deficit Handstand Push-up 5/3.5”
Bar Muscle-up
-- then: 100 Double Unders
Wednesday, January 18th, 2023
Warm up: 2 Rounds
1min of Each:
Foam Roll
Lacrosse Ball Scapula
Shoulder Shift + Child Pose
Then: 2 Rounds For Quality of:
10 Mini Band Press
10 Band Pull Aparts
10 Plate Around-World pick load
1min Bike
Strength: Shoulder Press
Warm Up: 3-3 Working: 3-3-3-3-3
WOD: 3 Rounds
1 min Each x Max Reps of:
Push-up
AbMat Sit-up
Echo Bike Moderate
1min REST
Thursday, January 19th, 2023
Warm up: 3 Rounds for Quality:
200m Run/Jog
10 Cossak Squats
10 Straight Leg Sit-ups
10 Scorpion Stretches
Strength: Every 1 min x 9min
Alternating Between:
4 Alt DB Snatch pick load
30sec Row
100m Run
WOD: 3 Rounds of:
20 DB Snatch 50/35 lbs
500m Row
-- then: 2min REST
-- then: 3 Rounds of:
10 DB Snatch 70/50 lbs
400m Run
Friday, January 20th, 2023
Warm up: 8 min AMRAP of:
15 Russian KB Swing pick load
10 1-Leg Deadlift pick load
10 Cossack Squats
10 Scorpion Stretches
Strength: 1 Clean + 2 Front Squat
Warm Up: 1-1 Working: 1-1-1-1-1-1
WOD: 5 Rounds For Time
Going up in weight each round:
5 Clean & Jerks
135/95 | 155/105 | 185/125 | 205/145 | 225/155
10 Alternating Pistols
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