Dunamis Week 4

Monday 1/24/22

A. Snatch Complex
Every 2 min for 6 sets:
- 2 Hang Power Snatch
- 2 Overhead Squats
- 2 Snatch
@ 65-75% of test complex

B. Chicken Noodle
12 min AMRAP:
- 15 Wallballs 20/14#
- 10 Overhead Squats 95/65#
- 50 Double Unders

We’re switching it up this week and throwing in some power snatches in the complex. This will force us to be explosive in the pull to get ourselves under the bar. Don’t worry, we’re still going to burn out the legs with 4 squats in the complex!

The theme of Mondays has been endurance squats. Chicken Noodle will have 2 back-to-back squatting movements. Can you keep those sets of wallballs and overhead squats unbroken under fatigue?

Tuesday 1/25/22

A. Broccoli Cheddar
9 min AMRAP:
- 10 DB facing Burpees
- 20 DB Snatches 50/35#
- 10 BMU
- 20 Single DB Front Squats
2 min rest
8 min AMRAP:
- 14 weighted Sit-Ups
- 7 single DB Burpee Box Step Over
- 14 Chest to Bar Pull Ups
2 min rest
7 min AMRAP:
- 10 single arm DB Clusters
- 5 Pull Ups

We are continuing everyone’s favorite triple AMRAP workout. We are working on different single DB movements and pull up work. We’ve seen a variety of DB movements in the Open since the DB was first introduced in 2017, so we’ll be ready with whatever DB workout they throw at us this year! The pull up work will be less advanced throughout the different AMRAPs, but don’t be fooled as your arms fatigue in this long 28 minute workout.

Wednesday 1/26/22

A) Lobster Bisque
2 rounds for time:
- 30/24 cal Echo Bike
- 30 Wall Balls
- 15 Power Cleans 155/105#
- 30/24 cal Rower

B) Core Work
3-4 rounds for quality:
- 30-45s Side Planks
- 10-12 Arch Rocks
- 8-10 strict TTB
Rest 90s after each set

We are increasing the calories on the bike and row this week and throwing in some heavier cleans. Challenge yourself to hold the same pace as you did for the 20/16 calorie workouts.

Core work this week is all about controlling the core. We want to see strong, stable positions without too much wiggling.

Thursday 1/27/22

Olympic Weightlifting

A. Strict Press
10 min EMOM:
- 6 strict press 65%

B. Hang Power Cleans from the blocks
Every 2 min for 6 sets:
- 3 Hang Power Cleans @ 75-85% of 1RM with 3s pause in the catch
- Bar should start right above the knee

C. Structural
4 rounds for quality:
- 500m Row
- 10 Cossack Squats with single KB
- 100ft Farmer’s Carry AHAP

In oly, we are going up on the weight for the strict press and continuing our block work with the hang power cleans. Remember to be patient and get the bar to the power position with long arms!

Gymnastics Class

Feast Members, please check SugarWOD for this week’s Gymnastic Programming.

Friday 1/28/22

A. Deadlift
10 min EMOM:
- 5 Deadlifts @ 60-70% of 3RM

B. Tomato Basil
15 minute AMRAP:
- 30 Burpees Over the Bar
- 20 Power Clean and Jerk 135/95#
- 10 Front Squats

For our Deadlifts, we are going up on the weight from Week 2, but hitting 5 reps again. We are still building to that volume that we typically see in the Open. We’re keeping the percentage range large so that you can build through the sets to find a weight that is challenging yet manageable.

We worked on our barbell cycling efficiency last week. Will you carry that efficiency over for Tomato Basil or are you going to choose to do quick singles? Test out both methods to see what will work best for you in the Open.