February 9-14 WODs

This week the focus is on de-loading. Besides the Hatch Cycle you won't see "heavy" weights. If a weight feels heavy for you this week remember to scale back. We have a test week coming up next week so get your body ready for that. Everyday next week you will see a 1RM lift and at least one benchmark workout.  Lock and load. 

MONDAY, February 9Warmup: 400m run, then 2 rounds of: duckwalk down, bear crawl back, hi-knees down, spiderman crawl back.

S/T: Deadlifts8-7-6-5-5-5

WOD: 4 rounds2 Wall Walks
4 Power Snatches
6 Ground to Overhead
8 Box Jumps
10 KB Swings

L1=45/35#; 20/16” box; 26/18# KB

L2=65/55#; 20/16” box; 35/26# KB

Rx=95/65#; 24/20”; 53/35# KB

COMP=135/95#; 24/20”; 70/53# KB

TUESDAY, February 10Warmup: Athlete’s choice of cardio, then as a group, Luck of the Draw for 7 minutes. Coach randomly pulls card from deck and athletes must perform as many of a chosen movement based on that card’s number. Ace=11. Spades: squats. Hearts: sit-ups. Clubs: push-ups. Diamonds: jumping lunges

S/T:  Hatch BackSquat Cycle Week 11

5@65

5@70

5@75

5@80

WOD: For time:50 goblet squats
50 KB push press (alternate however you want)
Run 1 mile

L1=air squats; KB or DB presses at 18#

L2=35/18#

Rx=44/26#

COMP=53/35#

WEDNESDAY, February 11Warmup: 500m row/run than, as a group, “Burpee Whip It” (burpees done everytime “whip” or “whip it” is said in Devo’s “Whip It”.)

S/T: Clean and Jerk; Work up to 75% of 1RMDO NOT GO OVER 75%. This is purely for technique work. Coaches should help you find weaknesses in your form and give you specific things to work on.

WOD: 5 Rounds6 Hang Power Snatch
9 Box Jumps
24 Double Unders

L1=45/25#; 20/16” step ups

L2=65/35#; 20/16” jumps

Rx=95/65#; 24/20”

COMP=115/85#; 24/20” box jump-overs

THURSDAY, February 12Warmup: Athlete’s Choice of cardio; 2 rounds of 10 KB swings, 10 box jumps, 10 burpees

S/T: Hatch Cycle Week 11 Day 2

5@65

5@70

5@75

5@80

WOD:30 medicine-ball cleans
30 ring dips
30 medicine-ball cleans
30 pull-ups
30 medicine-ball cleans
30 push-ups
30 medicine-ball cleans

L1=14/10# ball; banded ring dips; jumping or banded pullups

L2=20/14# ball; banded ring dips, jumping pullups

Rx=20/14# ball

COMP=30/20# ball; chest-to-bar pull-ups

FRIDAY, February 13

Warmup: 2 minutes of jumping rope, then a 3 minute self-directed AMRAP of: 10 lunges, 5 KB clean and press (left side), 10 sit-ups, 5 KB clean and press (right side).

WOD: OPT Repeatability Test3 rounds, at 100% effort:
• Row or sprint 250m• 10 Kettlebell Swings (70/53#)• 10 Burpees• 10 Kettlebell Swings• 10 Burpees• 10 Kettlebell Swings• Row or sprint 250m• Rest 12 minutes between rounds.

From Breaking Muscle: The goal is to test your fitness level by testing your ability to recover. After going all out on round one, rest 12 minutes, do it again, and then again in another 12. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state. A great test!

L1=35/26#KB

L2=44/35#KB

Rx=70/53#KB

COMP=No change from Rx, just go at it harder!

SATURDAY, February 14

Warmup: Coach’s Choice

WOD: “No Lovers Left Alive” Partner WOD. 25min cap

Partner 1                                     Partner 2

50 wall balls (20/14#)               50 KB Swings (53/35#)

40 C2B pullups                           40 burpees

30 unbroken double unders 30 jumping lunges

30 jumping lunges             30 unbroken double unders

40 burpees                                     40 C2B pullups

50 KB Swings (53/35#)                  50 wall balls (20/14#)

Team may not progress to the next movement until both partners are finished with their reps. (i.e. Partner 1 can not move to C2B pull-ups if Partner 2 is still doing KBS.)  Time is called when both partners have completed their entire ladder.

Rx listed above. Scale to appropriate weights and movements based on experience.

L1=10/6# ball; ring rows; 30 singles; 26/18# KB

L2=14/10# ball; 30 double unders total; jumping pull-ups; 35/26#KB

COMP=Same as Rx