24 January – 29 January 2022

Posted on January 24, 2022

Monday, January 24

Strength: Back Squat 10-%60 8-%70 6-%75 4-%80

WOD: For Time

4 Rounds

5 Squat Cleans 108/155

20 Step Ups 20/24

1 Minute Rest

4 Rounds

10 Power Cleans 93/135

10 Decline Push-Ups 20/24

 

Tuesday, January 25

WOD: Chipper (in any order)

60/75 Calorie Row

100 Sit-Ups

25 Devils Press 70/100

75 Box Jumps 20/24

20 40′ Shuttle Sprints

 

Wednesday, January 26

Strength: Strict Press 10-10-10-10

WOD: 10 Minute AMRAP

9 Dead Lift 93/135

2 Power Snatch 93/135

1 Rope Climb

 

Thursday, January 27

Strength: Back Squat 10-%60 8-%65 8-%70 8-%75

WOD: Death By Wall Balls 14/20 9’/10′

 

Friday, January 28

WOD: 7 Rounds For Time

50 Double Unders

8 Chest to Bar Pull-Ups

20 Alternating Plank Rows 35/50

 

Saturday, January 29

Partner WOD: For Time

*40/50 Calorie Bike Buy In

50-40-30

Push-Ups

Medicine Ball Sit-Ups 14/20

Alternating Dumbbell Clean And Press 35/50

*50 Calorie Row After Each Round

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