January Programming

For the month of January we are covering A LOT.

We’ll spend this month doing a lot of upper-back, triceps, biceps as well as work to improve the HSPU and Rope Climb followed by a “testing piece” at the end of the month that will test improvement of these areas and muscle-endurance. Aside from this work, the only change compared to past months is performing TWO movements for speed-strength work that is happening each Thursday from the middle of the month. For lower- body, we’ll be performing speed-strength work with the Power Clean + Jerk based off of our new 1RM Clean + Jerk that we are testing as well as speed-strength work with the Back Squat based off the new 1RM from the 14thof January. Our back squat work will be higher rep than normal and will be beneficial to improve mechanics and get more time under tension.

There is 2 PAST OPEN WODs and there is a few other individual testing workouts (workouts that will be repeated in the future).

Overall, our WOD’S do lean towards aerobic(longer duration) vs. anaerobic, but still expect to see more than a few conditioning pieces that are less than 7 minutes in length.

Max Effort Variations

  • 1 Power Snatch + 3 Overhead Squat
  • Close Grip Floor Press
  • Close grip Chin-up
  • Clean & Jerk 1RM
  • Back Squat 1RM
  • 3 Weeks of Upper work with HSPU, rope climbs, rows
  • Touch N Go Deadlift 5RM
  • Front Box Squat 2RM

Dynamic Effort Variations

  • Paused Front Squats (Week 2 & 3)
  • Power Clean & Jerk / Back Squat (3 Weeks)

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