17 January – 22 January 2022

Posted on January 15, 2022

Monday, January 17

WOD: For Time 30-20-10

Goblet Squats 35/55

Burpees

Hollow Rocks

*550/700 Meter Row Anytime During The Workout

*25 Minute Time Cap

 

Tuesday, January 18

WOD: 25 Minute EMOM

Minute 1: 8/10 Calorie Bike

Minute 2: 40 Seconds Battle Rope Drumming

Minute 3: 14 Ring Rows

Minute 4: 14 Dumbbell Hang Cleans 35/50 (7 on each side)

Minute 5: 14 Dumbbell Shoulder To Overhead 50/70

 

Wednesday, January 19

WOD: 20 Rounds For Time

5 Box Jumps 20/24

5 Toes To Bar

10 Kettlebell Dead Lift 70/110

*27 Minute Time Cap

 

Thursday, January 20

10 Minute AMRAP

6 Handstand Push-Ups

15/18 Calorie Row or 11/15 Calorie Bike

 

10 Minute AMRAP

15 Back Extensions

10 Push Ups

20 Double Unders

 

Friday, January 21

WOD: 22 Minute AMRAP

5 Dumbbell Thrusters 70/100

15 PVC Pipe Sit-Ups

10 Pistol Squats

5 Calorie Bike

 

Saturday, January 22

Partner WOD: 4 Rounds For Time

1 Minute Plank

30 Russian Kettlebell Swings 35/55

20 Pull-Ups

8 40′ Bear Crawls

30 Alternating Kettlebell Power Cleans 35/55

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