Monday – 01/04/21

Olympic Technique:

Every 90s X5
5 Complexes:
1 Pausing Power Snatch
1 Pausing Overhead Squat
1 Pausing Squat Snatch

Build to a heavy unbroken complex. All pauses are for 1 second in each respective “catch” or “bottom” position:
Power Snatch – Pause at the quarter squat power catch.
Overhead Squat – Pause at the bottom of our squat.
Squat Snatch – Pause at the bottom of our catch.

Conditioning:
1 Round: (18min cap)
30 Power Snatches
30 Overhead Squats
30 Squat Snatches

On the Minute – 5 TTB

Barbell – 95/65

*barbell movements are doable in at least sets of 5’s. Mod v ups for TTB. Have athletes doing TTB use spaces closest to rig.

Tuesday – 01/05/21

Conditioning:
AMRAP 20:
20 Burpee Box Jumps (24″/20″)
40/35 Calorie Row
80 Double-Unders

*row goal 1000/850 cal/hr. Mod 2x quick steps or singles.

Wednesday – 01/06/21

Primer:

Every 90s X5

3 unbroken power cleans

*build to AHAP. Final weight is heavier than final wod weight.

“Fifth Wheel” 
AMRAP 5, rest 5:00:
7 Rounds of “The Chief” (115/85)
Max Calorie Bike

AMRAP 5, rest 5:00:
6 Rounds of “The Chief” (135/95)
Max Calorie Bike

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike

1 Round of “The Chief”:
3 Power Cleans
6 Pushups
9 Air Squats

All barbell weights are doable unbroken. Score is total bike calories.

Thursday – 01/17/21

Strength:
Every 90s
3 bench press @85% or AHAP
*sets are across
Conditioning:
“The Count”
AMRAP 18
Teams of 2
5 Devils press
6 DB hang squat cleans
7 DB Box step overs
*Movements are holding 2 DB’s (50/35’s). Partners must alternate movements. Cannot switch until movement is complete. One works at a time.
Friday – 01/08/21
Strength:
EMOM X 7
1 pause front squat @80% or AHAP
*3 s pause. Sets are across
Conditioning:
“Frantastic”
AMRAP 10
3-6-9-12-15-etc
Thrusters (95/65)
C2B pull-ups
Barbell facing burpees
*mod banded C2B. Sets of 10’s are doable in Thrusters and chest 2 Bar.
Saturday – 01/09/21

Conditioning:
5 Rounds:
1,000m Bike Erg
1 Round of “Barbara”

1 Round of “Barbara”
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats

*30:00 Time Cap