Programming Week of 230102
Day 1
Monday 230102
A. EMOM 8:00
- 8 Dual DB rows
- 10 DB seesaw press
Rest 2:00
B. EMOM 8:00
- 5-8 dips :00 :20 :40
- Amrap :30 BJSD nte 24”
Rest 2:00
C. EMOM 8:00
- 10 reverse lunge to wallball
- :30 DB snatch
Day 2
Tuesday 230103
A. AMRAP 6:00
“Cindy”
5 pull-ups
10 push-ups
15 air squats
Rest 3:00
B. For time 10:00 cap
2k row
Rest 3:00
C. AMRAP 6:00
“Cindy”
5 pull-ups
10 push-ups
15 air squats
Day 3
Wednesday 230104
A1. 5 Front squats, rest TOM
A2. 10.8.6 strict pulling reps, rest to 3:00
X 3 0:00, 3:00, 6:00
Rest an additional 3:00 then B
B. AMRAP 4:00 barbell nte 90% of A1
2 hspu
4 kbs 32/24kg
6 deadlifts
Rest 3:00
C. AMRAP 5:00 barbell nte 80% of A1
4 hspu
6 kbs 32/24kg
8 deadlifts
Rest 3:00
D. AMRAP 6:00 barbell nte 70% of A1
6 hspu
8 kbs 32/24kg
10 deadlifts
Day 4
Thursday 230105
Olympic Lifting 5:30pm
A. Aerobic Intervals
1:00 work…2:00 rest
1:00 work…1:30 res
1:00 work…1:00 rest
1:00 work..:30 rest
1:00
Rest 5:00 then repeat
Day 5
Friday 230106
A. EMOM 9:00
- :45 FLR
- 7-10 burpees
- :45 easy row
Rest 5:00 then B
B. AMRAP 14:00 Open WOD 14.4
REPEAT: 211229 201230
60 cal row
50 t2b
40 wallballs 20#/10” 14#/9”
30 power clean 135/95
20 ring muscle-ups
This is the WOD as written for the open. We’ve repeated this at least once a year since 2014.
Day 6
Saturday 230107
Coach’s Choice
