Monday 2.13
Name game: If you could have a do-over on one year of your life, which year would it be?

Warm up: 2 minute bike/row then coach-led barbell

Strength: 1-1-1-1-1-1-1 reps of the complex 
1 snatch balance + 2 overhead squats
*warm up sets do not count toward your 7 complex reps; you can build as you go but each working set should be challenging

WOD: 3 rounds for time *12 minute cap
15 power snatches 95/65
15 thrusters 95/65

Lifestyle: 75/55

Objective: It’s all barbells today. For the strength work we’re continuing to build a solid technique foundation for the squat snatch. For the workout we’re cycling two barbell skills that get your heart rate up fast with no rest or recovery time built in. You should be doing sets of at least 5 snatches or thrusters at a time, but go unbroken as much as you can: The best times for this are under 6 minutes.

Score: complex weights & time to complete

Tuesday 2.14
Name game: Would you rather be gifted flowers or chocolate?

Warm up: for 4 minutes complete rounds of 20 single/double unders, 10 box step-ups/jumps, 5 inchworms

Skill: 8 minutes double under practice or 8 minutes to establish a max set of double unders (compare to 10/13/22)

WOD: With a partner, 20 minute AMRAP
7 box jumps 30/24
7 burpees
7 toes to bar
*alternate full rounds
**Solo: rest 1:1

Lifestyle: 24/20, straight-arm, K2E or knee raises

Objective: The skill work is another chance to hone your jump rope skills (and perhaps put into practice lessons learned from the workshop last weekend). The workout is a sprint/rest-style partner WOD with three movements driven by explosive opening and closing of the hips. Try to remain unbroken on all three movements every round.

Score: max DUs and rounds & reps

Wednesday 2.15
Name game: What is your most-used emoji?

Warm up: 4 rounds, :20 per station, of scap push-ups, kip swings, air squats

WOD: Four 5-minute intervals of:
1 minute handstand hold (Rx+ 30m handstand walk), then AMRAP in the remaining time:
8 wall balls 20/14
6 hand-release push-ups
4 C2B pull-ups
*Rest 2 minutes between intervals; pick up the AMRAP where you left off

Lifestyle: plank/wall walk hold or reduce HS hold time to 30-45 seconds; 14/10, box push-ups, pull-ups or ring rows

Accessory (optional): 3 rounds of 10 DB bicep curls, 10/10 single arm DB strict press

Objective: Each 5-minute interval in this workout starts with a static hold that will fatigue your shoulders going into the AMRAP portion of each interval — with more movements that will target those same muscles. Try to make it through the handstand hold in no more than 2-3 sets so that you’re getting 3+ minutes to accumulate rounds of the AMRAP every time.

Score: rounds & reps

Thursday 2.16
Name game: What fictional place would you most like to visit?

Warm up: 2 minute bike/row then coach-led barbell

Strength: 8 minute EMOM
2 muscle cleans

WOD: 3 rounds for max distance
1 minute farmers carry 24/16
:30 rest
1 minute row
:30 rest
1 minute front rack carry 24/16
:30 rest
1 minute row
:30 rest
*to share ergs some athletes can start on the row

Lifestyle: reduce weight

Objective: The strength portion today will help you work on bar path and quick turnover in the clean. Because some of you will be doing the first Open WOD tomorrow, the workout is designed to be only as hard as you make it. If you’re looking for an active recovery day, take it easy on the row and scale down the weight on the carries. If you’re approaching today with your usual intensity, push hard on the row and challenge yourself with the weights you choose for the carries.

Score: max muscle clean double & total distance

Friday 2.17
Name game: What is your goal for this year’s Open?

Warm up: coach-led

WOD: Open 23.1. Good luck and have fun!

Saturday 2.18
Name game: What is your goal for this year’s Open?

Warm up: coach-led

WOD: Open 23.1. Good luck and have fun!

Sunday 2.19
Strength: 16 min EMOM bench press 3 reps @ odd / 100m heavy farmer’s carry @ even