Sunday, January 27 – Saturday, February 2

Posted on January 27, 2019 by Jesse Cole

Sunday, January 27 – Rest Day

 

Monday, January 28

WOD: 25 Minute AMRAP

  • 10 Slamball Burpees
  • 15 Toes to Rig
  • 20 Slamball Overhead Lunges
  • 25 Mountain Climbers
  • 30 Double Unders or 60 single skips

 

Tuesday, January 29

WOD: Every 4 Minutes [x6]

  • 10 Push-Ups
  • 12 Goblet Squats(35/55)
  • 14 Alternating DB Hang Clean(35/50)
  • 20 PVC Sit-Ups

 

Wednesday, January 30

WOD: 28 Min EMOM

Minute 1:

  • 30 Second Hollow Hold

Minute 2:

  • 15 KB Deadlift(35/55)

Minute 3:

  • 20 Back Extensions

Minute 4:

  • 15 Wall Balls(14/20)

 

Thursday, January 31

WOD: For Time

  • 500m Row or 1000m Bike
  • 30 Alternating DB Snatch(35/50)
  • 20 Plate Sit-Ups(25/25)
  • 10 Burpee Box Overs(20/24)
  • 1000m Row or 2000m Bike
  • 10 Burpee Box Overs(20/24)
  • 20 Plate Sit-Ups(25/25)
  • 30 Alternating DB Snatch(35/50)
  • 500m Row or 1000m Bike

* 30 Minute Time CAP

 

Friday, February 1

WOD: 4 Rounds for Max Reps

“Fight Gone Bad”

  • Wall Ball (14/20) 
  • KB Sumo Deadlift High Pull(35/55)
  • Box Jumps(20/24)
  • Alternating DB Push Press(35/50)
  • Burpees
  • 1 minute rest

 

Post-WOD Mobility: Coach Led [10 minutes]

  • Prone Quad Stretch, each leg
  • Prone Scorpion Stretch, each shoulder
  • Cobra Stretch
  • Downward Dog
  • Supine Hamstring Stretch, each leg
  • Lax Ball Calf Smash, each leg

 

Saturday, February 2

WOD: TABATA

  • Row or Bike, calories
  • Double Unders
  • Back Extensions
  • Burpee Box Step-Overs (20/24)
  • Toes to Rig
  • Slam Balls
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

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