13 January – 18 January 2020

Posted on January 11, 2020

Monday, January 13

WOD: 28 Minute AMRAP

*1500 Meter Row Buy In

8 Jumping Pull-Ups

16 Walking Lunges

16 Back Extensions

30 Second Wall Sit

 

Tuesday,  January 14

Alternating TABATA (8 Minutes)

Dumbbell Shoulder to Overhead 50/80

Kettlebell Dead Lift 35/55

 

WOD: 8 Rounds for Time

15 Russian Kettlebell Swings 35/55

15 Tuck Ups

80′ Single Arm Overhead Carry 35/55 ( 40′ carry on each arm)

*20 Minute Time Cap

 

 

Wednesday, January 15

WOD:
8 Minute AMRAP
20 Calorie Row
10 Wall Balls 14/20 9’/10′
8 Minute AMRAP
20 Box Jumps 20/24
10 Push- Ups
8 Minute AMRAP
20 Double Unders
10 Med Ball Squat Cleans 14/20
WOD: 28 Minute Ladder 2,4,6,8…
Slam Balls 25/40
Sit-Ups
*80′ Farmers Carry after each round 70/110
*50 Calorie Bike any time during the workout
Friday, January 17
WOD: 8 Rounds for Time

6 Single Arm Kettlebell Thrusters 35/55 (3 on each arm)

10 Ring Rows

6 Alternating Kettlebell Clean and Press 35/55

15 Air Squats

10 Seated Dips

*24 Minute Time Cap

 

Saturday,  January 18

WOD: Waterfall

20 Step Ups 20/24

1 Minute Plank

20 Burpees

30 Second Arch Hold

20 Hollow Rocks

20 Alternating Dumbbell Power Cleans 35/50

1000 Meter Row

*28 Minute Time Cap

 

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