3 January – 8 January 2022

Posted on January 3, 2022

Monday, January 3

Strength: Front Squat 2-2-2-2-2

WOD: 4 Rounds

2 Minutes

12 Box Jumps 20/24

12 Pull-Ups

Max Reps Back Squats 93/135

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

Strength: Power Clean 7-7-3-3-3

WOD: 6 Rounds For Time

13 Hang Cleans 63/95

7 Shoulder To Overhead 63/95

8 Pistol Squats

 

Thursday, January 6

Skill Work: Double Unders

WOD: 15 Minute Ladder 2,4,6,8,10…

Dead Lift 153/225

Bar Facing Burpees

*20 Double Unders After Each Round

 

Friday, January 7

Strength: Push Press 10-10-10-10

WOD: 9 Rounds For Time

7 Push-Ups

7 Power Snatch 63/95

7 Knees To Elbows

*18 Minute Time Cap

 

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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