Sunday, January 17 – Saturday, January 23
Posted on January 17, 2021 by Jesse Cole

Sunday, January 17
Rest Day
Monday, January 18
Strength: 4 Rounds For Quality
- 8 Strict Toes to Bar
- 8 Barbell Ab Roll Out
- 25 Second Side Plank (each side)
WOD: 5 Rounds For Max Reps
2 Minutes On/ 1 Minute Off
- 1 Minute: Max Calories Row/Bike
- 1 Minute: Max Squat Cleans (125/185)
Tuesday, January 19
WOD: For Time
10-20-30
- KB Hang Snatches (35/55)
- KB Lunges (35/55)
- Pull-Ups
- Burpee to Rig
Wednesday, January 20
Strength: Push Press
4-4-4-4
*Build to heaviest set of 4
WOD: 4 Rounds For Time
- 6 Bear Complex (65/95)
- 20 Step-Ups (20/24)
- 4 Devil Presses (35/50)(2 bells)
Thursday, January 21
Partner WOD: For Time
120/60 – 100/50 – 80/40 – 60/30 – 40/20
50/50
- Squat Snatches (95/135)
- Chest to Bar
100/80
*Partners can split reps up however they’d like
Friday, January 22
WOD: Waterfall For Time
- 4 Ring Dips
- 6 Deadlifts (155/225)
- 12 Knees to Elbows
- 20 Lateral Jumps over the bar
- 40 Wall Balls (14/20)(9’/10′)
- 60 Push-Ups
Saturday, January 23
WOD: For Time
*Every 10 reps:
- 5 Burpee Pull-Ups
- 10 DB Hang Clean (Heavy Bell)
- 4 DB Overhead Lunges (Heavy Bell)