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Day 7 Sunday 230219 Recovery Yoga for Athletes 9:30- 10:45am

Day 6 Saturday 230218   Open WOD 23.1

Day 5 Friday 230217   Aerobic Flow Friday A. AMRAP 25:00  500m row/ski – 1000m bike – 400m run 1 snatch grip deadlift 2 power snatches 3 overhead squats 7 bar facing burpees  1-3 rope climb Build barbell each round nte 135/95

Day 4 Thursday 230216 OPEN 23.1 announcement day! 5:30pm Olympic Lifting    A. Damper setting pyramid  Find a stroke rate or RPM to hold over the course of the training 1:30 work 1:00 rest x 10, adjust the damper each round 10-8-6-4-2-4-6-8-10-athlete’s choice B. Yoga

Day 3 Wednesday 230215   A. AMRAP 5:00 27 DU/ 54 singles 24 alt DB snatches 40/25 21 air squats Rest 3:00 then B B. AMRAP 5:00 21 air squats 18 GHD or ab-mat sit-ups 15 hrpu Rest 3:00 then C C. AMRAP 5:00 15 hrpu 12 dual DB deadlifts 40/25 9 bjsd 24/20 Rest

Day 2 Tuesday 230214   A1. 6/6 goblet RFESS, rest TOM A2. 8/8 bent over DB row, rest TOM A3. 7/5/3 barbell bench press Rest to 4:00 back to A1 x 3 Rest 3:00 then B B. 1 set every 2:00 x 5 :20 bike sprint + 5 burpees AFAP

Day 1  Monday 230213   A. 1 set every 2:00 x 5 3 touch and go power cleans + 15 unbroken wallballs Build every set to a heavy 3 Rest 3:00 then B B. AMRAP 5:00 Distance row/bike/ski/run No rest immediately into C C. 10 rounds for time 12:00 cap 4 t2b 6 alt db

Day 7 Sunday 230212 RedShed Rest Day

Day 6 Saturday 230211   Coach’s Choice

Day 5 Friday 230210   Open Repeat 18.1 A. AMRAP 20:00 8 t2b 5/5 db hang clean and jerks 50/35 14/12 calorie row