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

  • 4-4-4-4-4

*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:
    • 10/12 Calorie Bike

 

Friday, January 17 

Strength: Deadlift

  • 2-2-2-2

*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)

#WorkHardBeNice