31 January – 5 February 2022

Posted on January 29, 2022

Monday, January 31

Strength: Back Squat 10-60% 8-65% 6-70% 6-75% 6-80%

WOD: For Time 27-21-15-9

*50/65 Calorie Row Buy In

Kettlebell Swings 35/55

Box Jumps 20/24

 

Tuesday, February 1

WOD: 5 Rounds

3 Minute AMRAP

12 Air Squats

10 Toes To Bar

8 Push-Ups

1 Minute Rest

 

Wednesday, February 2

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

WOD: 15 Minute AMRAP

15 Dead Lift 83/115

10 Ring Rows

5 Shoulder To Overhead 83/115

 

Thursday, February 3

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

 

WOD: 12 Minute Ladder 2,4,6,8,10…

Hang Power Snatch 53/75

Bar Facing Burpees

 

Friday, February 4

1000 Meter Row

500 Meter Row

 

WOD: 8 Rounds For Time

3 Bar Muscle Ups

12 Hollow Rocks

6 40′ Shuttle Sprints

 

Saturday, February 5

WOD: 5 Rounds For Time

20 Walking Lunges

160′ Farmers Carry 70/110

20 Slam Ball OTS 25/40

20 SDLHP 35/55

*30 Minute Time Cap

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