Programming 1/10/2022-1/15/2022

Monday 1/10/2022 - Week 2 Day 1

Warm Up:
​3 Rounds 
15/12 Calorie Ski
20 Cossack Squat
10 Sotts Press
:30 Hollow Body Hold
+ 
Specific Mobilization/Activation (In Workout Prep Notes)

A) Handstand Walk Practice x 10 Minutes (or 20 Reps)

L2: Handstand Walk Stairs and Ramp
L1: Handstand Walk Practice

B) Back Squat
4 x 8 @ 70-75%

C) Squat Snatch - EMOM 12 

1) 1x1 @ 77%
2) 1x1 @ 80%
3) 1x1 @ 83%

These sets will be done in waves 

D) 5 Min AMRAPs

5:00 AMRAP
6 Bar Muscle-Up
6 Devils Press (50/35)

Rest 2:30

5:00 AMRAP
15 Toes to Bar
60 Double Unders

L1 1-2 Rounds Each L2 : 2x Each

Scaling Options

Muscle Ups: Lower Reps, Banded Bar Muscle Ups, Banded Bar Muscle Ups w/ Lower Reps, 6 Burpee Pull-Ups, 6 Strict Pull-Ups + 6 Dips (Banded if Needed)

Devils Press: Lower Weight 

Toes to Bar: Knees to Chest, Tuck Ups

Double Unders: Lower Reps to <60 seconds of work, 60 Single Unders w/ Drag Rope

Tuesday 1/11/2022 - Week 2 Day 2

Warm Up:
​
​3 Rounds 
15/12 Calorie Assault Bike
15 Toes Up Dumbbell Romanian Deadlift
20 Band Pull Apart
:30 Bar Dead Hang
+ 
Specific Mobilization/Activation (In Workout Prep Notes)

A) Close Grip Bench Press  
4x3 - Building up to 3RM Close Grip Bench

B) ​EMOM 10
1) 10/8 Calorie Assault Bike
2) 10 Chest to Bar Pull-Up

C) ​Bodybuilding

A1) Barbell Sumo Deadlift 3 x 10 @ 6-7 RPE

B1) Suitcase Deadlift 4x10 @ 28% Deadlift Max

C1) Barbell Hip Thrust w/ Band Around Knees 4x10 

D1) Hamstring Cul 3 x 20 @ 6-7 RPE

Wednesday 1/12/2022 - Week 2 Day 3

Warm Up:

3 Rounds 
15/12 Calorie Row
20 Banded Good Morning
10/10 Single Arm Dumbell Press
10/10 Banded Deadbug
+ 
Specific Mobilization/Activation (In Workout Prep Notes)

A) ​Double Under + Single Under
5 Minutes
10 Single Unders
10 Double Unders

Complete as many unbroken transitions as possible - Each successful transition counts as a round

B) Pocket Power Snatch
4 x 2 @ 60-75% of 1RM Power Snatch

C) Power Snatch
7 x 2 @ 82-87% of 1RM Power Snatch

D) Metcon - RMU/PSN​
9,8,7,6,5,4,3,2,1
Power Snatch @ 135
Ring Muscle Ups

Thursday 1/13/2022 - Week 2 Day 4

Warm Up: 
Specific Mobilization/Activation 

2-5 Minute Foam Roll (Focus On Problem Areas)

**Banded Hip Work - 2x10 of Each Movement**
Fire Hydrant 
Clam Shell
Side Leg Raise
Banded Monster Walk
Standing Calf Raise
Tibialis Raise
Banded Donkey Kick
Banded Hip Flexor
Copenhagen Plank
90/90 Transition

Crossover Symmetry 
7 of each movement
ATYT
Snow Angles 
W Y Negative


Stretches: 15-30 Seconds each
Pigeon
Lateral Lunge
Pancake
T-Spine Rotation
+ Add Any others

A) Cardio Intervals
5 Rounds
4 Min @ 95%
1 Min @ 100%+
Rest 1 Min

Directly into....

4 Min Cool Down

Paces are off 5k Row, 10k Bike, or 20 Min Max Effort

 Friday 1/14/2022 - Week 2 Day 5

Warm Up:
​3 Rounds
15/12 Calorie Assault Bike
10/10 Dumbell Bulgarian Split Squat (Light)
10 Behind the Neck Strict Press in Split Stance
15/15 Side Plank Hip Touch
+
Specific Mobilization/Activation (In Workout Prep Notes)

A) Jerk Balance
4 x 5 @ 40% Jerk Max

B) Squat Clean + Front Squat + Jerk
5 x 1+1+1 @ 80-84%

C) Front Squat
1 x 2 @ 92%
1 x 5 @ 80%

D) ​AMRAP 15 
80/60 Calorie Assault Bike
60/45 Calorie Row
40/30 Calorie Ski
In Remaining Time AMRAP Power Clean @ 185 (or 55%) every 5 reps increase the load by 20/15lbs

Saturday 1/15/2022 - Week 2 Day 6

Warm Up:

3 Rounds
10/10 Banded Monster Walk
10/10 Cossack Squat
20 Band Pull Apart

A) ​Deadlift

1 Set @ 3RM 
+ Max Reps @ 80%

B) ​Strict Press

1 Set @ 3RM 
+ Max Reps @ 80%

C) ​EMOM 20-40

1) 17/13 Cal Row
2) 15 Toes to Bar
3) 15/12 Cal Assault Bike
4) 8 Sandbag Box Step Over 100/70