Sunday, January 21, 2018
7 AM Mindful Lifting, Probably Some Led Zeppelin or Aretha Franklin
8 AM Conditioning, Double Open WODs

Monday, January 22, 2018–Back to Basics Day 1
Warmup (10 min): Simple Seven x 1, Accumulate 500m row
Strength (25 min): Squat
40, 50 % x 5, 60-70 % x 5 x 3 to 5 sets across (means use same weight each set)
Level 1 5×5
Between Sets: Accumulate Upper Back Work
100 Band Pullaparts and Face Pulls
Conditioning (20 min): 13-1 Ladder *Level 1 10-1 Ladder
Pushups *Level 1 Elevate or Knee
KB Swings
Situps *Level 1 Deadbugs (# is total reps, not total/side)
Cashout/Stretch (5 min): 
1) Squat Stretch 1-2 min total
2) Samson Stretch 1-2 min total

Tuesday, January 23, 2018–6:30 ARC and Open Gyms

Wednesday, January 24, 2018–Back to Basics Day 2
Warmup (10 min): Shoulder Shocker x 2
Strength (25 min): Bench/Press/Push Press
40, 50 % x 5, 60-70 % x 5 x 3 to 5 sets across (means use same weight each set)
Level 1 5×5
Between Sets: Accumulate Hip Extension Work
50-75 KB Swings, 25-40 Box Jumps or Stepups
Conditioning/Work Capacity (15 min): 15-12-9 Not for Time
Goblet Squat *Scale up Double KB Squat
Box Jumps/Stepups
Pullups/Ring Rows
Finisher (10 min): Alternate for 3-5 rounds
:30 hard row/bike
:30 glute bridges

Thursday, January 25, 2018–6:30 ARC and Open Gyms

Friday, January 26, 2018
Warmup (10 min): Dynamic Warmup
Strength (25 min): Deadlift
40, 50 % x 5, 60-70 % x 5 x 3 to 5 sets across (means use same weight each set)
Level 1 5×5
Conditioning (25 min): 2-3 rounds Woodshed Open Prep
Rx* Level 30 db snatches (35/20) *Scaled db cleans (35/20), *Woodshed 25 kb swings (44-53/26-35)
Rx* 35 double unders *Scaled 100 single unders *Woodshed 50-75 jumping jacks
Rx* 15 burpee box jumps *Scaled 15 burpees *Woodshed 8-12 humane burpees