13 January – 18 January 2020

Posted on January 11, 2020

Monday, January 13

Strength: Front Squat 3-3-3-3-3

WOD: 9 Minute AMRAP

4 Bar Muscle Ups

2 Squat Clean 93/135

 

Tuesday,  January 14

Strength: Push Jerk 8-8-8-8

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)

 

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

 

Thursday, January 16

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

Strength: Thrusters 6-5-4-3-2

WOD: 6 Rounds for Time

5 Thrusters 83/115

10 Ring Rows

5 Ring Dips

 

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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