3 January – 8 January 2022

Posted on January 3, 2022

Monday, January 3

WOD: 7 Rounds

2 Minutes

12 Box Jumps 20/24

12 Pull-Ups

Max Reps Air Squats

1 Minute Rest

 

Tuesday, January 4

12 Minute AMRAP

15/18 Calorie Row or 12/15 Calorie Bike

10 Kettlebell Swings 35/55

15 PVC Pipe Sit-Ups

 

12 Minute AMRAP

10 Plank Rows 35/55

15 Hollow Rocks

10 Slam Balls 25/40

 

Wednesday, January 5

WOD: 6 Rounds For Time

14 Alternating Dumbbell Power Cleans 35/50

10 Dumbbell Shoulder To Overhead 70/100

8 Pistol Squats

3 Wall Walks

 

Thursday, January 6

Skill Work: Double Unders

WOD: 15 Minute Ladder 2,4,6,8,10…

Kettlebell Dead Lift 70/110

Burpees

*20 Double Unders After Each Round

 

Friday, January 7

WOD: 9 Rounds For Time

7 Push-Ups

7 Alternating Dumbbell Power Snatch 35/50

7 Knees To Elbows

*800/1000 Calorie Row Buy Out

 

Saturday, January 8

Partner WOD: For Time

5 Minutes Battle Rope Drumming

100 Goblet Squats 35/55

100 Ring Rows

100 Weighted Step Ups 20/24 40/70

100 SDLHP 35/55

100 Calorie Bike

 

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