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

• Double Unders
• Sit-Ups

50/50

• Squat Snatches (95/135)
• Chest to Bar

100/80

• Calorie Row/Bike

*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

• 70 Thrusters (55/75)

*Every 10 reps:

• 5 Burpee Pull-Ups
• 10 DB Hang Clean (Heavy Bell)
• 4 DB Overhead Lunges (Heavy Bell)