6 January – 11 January 2020

Posted on January 5, 2020

Monday, January 6

Strength: Dead Lift 5-5-5-5-5

WOD:  For Time

3 Minutes

16 Pistol Squats

3 Rope Climbs

Max SDLHP’s  53/75

1 Minute Rest

*workout is finished when athletes have completed 80 SDLHP’s

*24 Minute Time Cap

 

Tuesday,  January 7

WOD: 12 Rounds For Time

12 Hang Cleans 63/95

12 PVC Pipe Sit-Ups

7 Push Press 63/95

7 Knees to Elbows

 

*30 Minute Time Cap

 

Wednesday, January 8

Strength: Squat Snatch 4-3-3-2-2

WOD: For Time
40-30-20-10
Kettlebell Swings 35/55
Slamball OTS 25/40
Air Squats
*1 Power snatch at the start of each minute 93/135
WOD: 30 Minute  EMOM
Minute 1: 10/12 Calorie Row
Minute 2: 8/10 Calorie Bike
Minute 3: 14 Alternating Plank Ups
Minute 4: 40 Seconds Battle Ropes
Minute 5: 8 Burpee Box Overs
Friday, January 10

Strength: Max Strict Pull-Ups, 3 Attempts

 

WOD: 18 Minute AMRAP

30 Russian Twists 10/25

1 80″ Bear Crawl

30 Second Side Plank Hold (30 seconds on each side)

6 Chest to Bar Pull-Ups

 

Saturday,  January 11

WOD: 6 Rounds (fight gone bad style)

Minute 1: Alternating Plank Rows 25/45

Minute 2: Goblet Squats 25/45

Minute 3: Alternating Clean and Press 25/45

Minute 4: Row for Calories

Minute 5: Rest

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