Sunday, January 12 – Saturday, January 18
Posted on January 12, 2020 by Anna Follman
Sunday, January 12 – Rest Day
Monday, January 13
WOD: 2 Minutes On/1 Minute Off (12x)
Efforts 1-4:
- :45 Plank Hold
- Max Box Jump (20/24″)
Efforts 5-8:
- :45 Wall Sit
- Max Wall Balls (14/20) (10/10′)
Efforts 9-12:
- 16 Alternating DB Snatch (35/50)
- Max Burpee over the DB
Score: Total Reps of Box Jump, Wall Balls, & Burpees
Tuesday, January 14
Strength: Strict Press
*Build to your heaviest set of 4. Aim for 75-80% of 1RM
Partner WOD: 20 Minute AMRAP
- 30/40 Calorie Row
- 40 KB Sumo Deadlift High Pull (55/70)
- 40 Push Press (63/95)
- 40 Slam Ball (20/30)
Wednesday, January 15
HERO WOD: “Hotshots 19” w/ a row
6 Rounds For Time:
- 30 Air Squats
- 19 Power Clean (93/135)
- 7 Strict Pull-Ups
- 400M Row / 1000M Bike
Time Cap: 35 Minutes
Thursday, January 16
Strength: 3 Rounds (10-12 min)
- 10 Rt & Lft Bent over DB Rows
- 20 Alternating Bird Dogs
- 10 Ring Rows
- 10 Ring Dips (Assist with bands if needed)
WOD: 18 Minute EMOM
- Minute 1:
- 10 Toes To Bar / 10 Kipping Knee Tucks
- Minute 2:
- 16 Slam Ball Over the Shoulder Toss (20/30)
- Minute 3:
Friday, January 17
Strength: Deadlift
*Increase to heaviest set of 2. Aim for 90-95%
WOD: 4 Rounds For Time
- 6 Deadlift (163/225)
- 8 Handstand Push-up / 8 Heavy DB/KB Strict Press
- 20 Alternating Jumping Lunges
- 50 Double-Unders /100 Single Skips
Time Cap: 18 Minutes
Saturday, January 18
WOD: 25 Minute AMRAP
- 10/12 Calorie Row
- 15 Box Jump (20/24″)
- 1 Rope Climb / 2 Standing Ascent/Descents / 4 Rope Pull-Ups
- 10/12 Calorie Bike
- 15 Med Ball sit-Ups (14/20)
