Full Program February 2 to 8

Monday 2.2

Name game: Do you want early spring or 6 more weeks of winter?

Warm up: coach-led barbell

Strength: 10 minute EMOM

3 position power snatch (high hang, hang, floor)

*Build in load as you go, technique permitting

WOD: For time *11 minute cap

10-8-6-4-2

KB hang snatch (right) 24/16

25’ KB OH walking lunge (right)

KB hang snatch (left) 24/16

25’ KB OH walking lunge (left)

*10-8-6-4-2 reps of snatch; 1 length of lunge after each set

How to scale: Use a lighter kettlebell. You should be able to do all sets and 25’ of lunge unbroken. In case of shoulder issues, sub single-arm swings/single-arm front rack lunges, using heavier weight if needed to keep the workout challenging. 

Objective: We’re continuing to work on power lifts, this time variations of the power snatch that help emphasize the importance of full extension. The workout is quick descending reps with a kettlebell. Logistically speaking, there is no need to set the kettlebell down until the WOD is done, so plan your breaks wisely, for example resting before you finish a set of snatches so that you can go from your final rep directly into the lunges. 

Score: max snatch & time to complete

Tuesday 2.3

Name game: Would you rather be around people who brag all the time or people who complain all the time? 

Warm up: 4 rounds, :20 per station, jump rope, kip swings, jumping squats, pass throughs

WOD: Open 20.2

20 minute AMRAP

4 DB thrusters 50/35 (Masters 55+ 35/20)

6 toes to bar 

24 double unders

Official scale: DB thrusters 35/20; hanging knee raises; 24 single unders. 55+ scale: 20/15; abmat sit-ups; single unders. Aim for a pace of less than 2 minutes per round or faster.

Accessory (optional): 5 sets of 3-5 tempo strict chin-ups 3012 (scale to jumping/banded)

Objective: Thrusters come up every year in the Open, so in the weeks leading up you’ll see a celebration of the thruster in its many forms, starting last week with wall balls and continuing today with dumbbells in another repeat of a past Open workout. Unlike last week’s Open AMRAP, these rounds are quick, so don’t fall into the trap of going out too hot, but be mindful to keep your transition time under control as you start to fatigue. The 50th percentile scores were 14+ rounds for men and 12+ for women. 

Score: rounds & reps

Wednesday 2.4

Name game: How many different full-time jobs have you had?

Warm up: 6 minute EMOM

Odds: bike

Evens: 4 inchworms with push-up, 4 tuck jumps, 8 box step-ups 

WOD: 4 rounds, 2:00 on, 1:00 off, for max reps

Echo bike calories

parallette-facing burpees

box jumps 30/24

How to scale: Do straight-arm burpees/step over the parallette; use a lower box. 

Objective: We’re going long today with intervals of 3 skills that will keep your heart rate high and require concentration both to stay on pace, and in the case of the final two, avoid tripping. As always, the goal is consistent effort across movements and consistent output across rounds. 

Score: total reps

Thursday 2.5

Name game: What Winter Olympic sport would you most like to compete in?

Warm up: For 4 minutes, rounds of 10 band pass throughs, 10 band pull-aparts, 10 band strict press

Strength: strict press 4×6

WOD: For time *8 minute cap

9-15-21

pull-up

shoulder-to-overhead 95/65

How to scale: This is a sprint! Sub ring rows if your pull-ups are inconsistent and use a push press load you can do unbroken for at least 9 and 15.

Objective: Similar to our bench press 2 weeks ago, today’s strict press should build on the load you used for the 4×8 on 12/15 (see also Sunday strength 12/28). Whereas yesterday was a long slog, today is an all-out sprint, and despite the ascending rep scheme, you should be able to maintain big sets on both skills throughout. 

Score: max strict press & time to complete

Friday 2.6

Name game: What TV series do you think had the best finale?

Warm up: 2 minute bike/row then 3 rounds of 5 monster walks, 10 squats (to hinge, air, jumping)

Strength: 3 sec. pause back squat 5-5-3-3-1-1-1

Accessory: 6 rounds of

:30 push-ups

:10 rest

:30 plank hold

:10 rest

Objective: Today is the finale of our paused back squats, giving you a chance to work toward a heavy single while still accumulating decent volume and time under tension. The goal is to use heavy loads for all working sets, not to set a pause squat PR by using prior sets as an extended warm-up. To test how your strength has improved in the traditional back squat, head to strength class next Sunday, February 15! The accessory work is not scored so prioritize good push-up form over extra reps.

Score: max pause squat

Saturday 2.7

Name game: Who are you cheering for in the Super Bowl?

Warm up: coach-led funzies

WOD: With a partner, 3 rounds for time *35 minute cap

1000m row

8 rope climbs

60/40/20 power cleans*

*Round 1: 60 reps 95/65; round 2: 40 reps 135/95; round 3: 20 reps 185/125 

How to scale: Do partial rope climbs or sub 5 strict knee raises per climb. Reduce the power clean load: round 1 should be sets of 5-10; round 2 sets of 3-5; round 3 singles. Go from the hang if needed. 

Objective: It’s up to you how you share the work on this week’s partner WOD, which combines weightlifting, gymnastics, and monostructural movements that all have pulling and grip components. Those effects can be mitigated on all three skills by remembering to use your legs! Make sure your form stays solid, even as you get tired and the weight gets heavier. 

Score: time to complete 

Sunday 2.8

Strength: bench press 2RM; strict press 2RM