Gratitude Week 2
Monday 1/23/23
A. Deadlift
- 4 sets of 3 reps
*10-12 minutes build to a moderate load
B. Arabica
6 sets for time:
- 7 Deadlifts 225/155#
- 15/12 Cal echo bike
Rest 2 minutes after each set
How did the first week of tough conditioning go? We’ll be starting this week with Deadlift and sprint work. As always, form takes precedent over load, so make sure to scale appropriately. The Deadlifts in the workout should be done unbroken, so find a weight that is challenging but doable. In the Open we often see a large volume of Deadlifts, so we’re continuing to build our volume up in preparation.
Tuesday 1/24/23
A. Robusta
For time:
30-20-10
Alt Dumbbell Snatches 50/35#
50 Double-unders and
10 Burpee Box Jump Overs b/t each set
- 3 min rest -
10-20-30
Dumbbell snatches 50/35#
50 Double-unders and
10 Burpee Box Jump Overs b/t each set
This workout will be tough from start to finish, but you get a nice break when you’re halfway through! Your heart rate will be elevated from the Snatches and the Double-unders, so you may need to pace out the Burpees slower than usual to keep going at a consistent pace. We will be working on our Dumbbell Snatch technique being efficient with our hand switching and different footwork for our Burpee Box Jump Overs.
Wednesday 1/25/23
A. Liberica
On a 17 min clock
Minutes 0-10:
4-8-12-16-20
- Thrusters 95/65#
- Chest-to-Bars
*9 min cap
Minutes 10-17:
- Build to a heavy Squat Clean (80-85%)
This ascending ladder workout will start off fairly easy and get progressively difficult with the increasing reps. Focus on your pacing this workout. Small sets with short breaks or longer break with bigger sets?
Thursday 1/26/23
Olympic Weightlifting
A. Overhead Squat Clusters
5 x 2.2.2 @ 70-80% of 3RM
*Rest 10-12s b/t Clusters
Rest 90-120s b/t sets
B. Overhead Split Squat
Every 90s for 4 sets:
4/side @ moderate weight
C. Structural
4 Rounds for quality:
- 12-15 Banded TKE
- 30s Spanish Squat Hold
- 10-12 Banded Glute Bridge March
- 10-12 Banded Clamshell
We are continuing our Overhead strength work with Cluster sets. This will help us get some volume in, but the rest will allow us to keep form.
Friday 1/27/23
A. 19.3*
For Time
- 200’ Dumbbell Overhead Lunges 50/35#
- 50 Dumbbell Box Step-Ups 24/20”
- 50 Strict Handstand Push-Ups
- 200’ Handstand Walk
Time cap 15 min
We are finishing the week with 19.3, but extending the time cap to allow you to practice the gymnastics work that we have been doing over the last few weeks. If you do not have Strict HSPU, feel free to scale to Kipping HSPU or Seated DB Push Press. The scale for Handstand Walk will be 3 Wall Walks per 50 ft, so 12 total at the end of this workout.
Saturday 1/28/23
A. Excelsa
For time with a partner:
3000m Row
100 Box jumps 24/20“
100 Bench Press 155/105#
150 Wallballs 20/14#
Every 2 Minutes, 6 Syncro Burpees
*Start with the 6 Syncro Burpees,
Partners can complete in any order
Olympic Weightlifting
A. Power Clean
5 x 1.1.1 @60-70% of 2RM
*Rest 10-12s b/t clusters
Rest 90-120s b/t sets
B. Front Squats
Every 3 minutes for 4 sets:
- 6 reps @ 65-75% of 1RM
C. Structural:
4 Rounds for quality:
- 8-10 Dips
- 8-12/side Banded Pallof Press
- 5 Box Jumps
- 6 Weighted Hip Thrust
Sunday 1/29/23
Check Sugarwod for Endurance Class wod
Rest Day. Get out and try something new!