Sunday, January 3 – Saturday, January 9

Posted on January 3, 2021 by Jesse Cole

 

Sunday, January 3

Rest Day

 

Monday, January 4 

Strength: Strict Press

4-4-4-4

*Build to heaviest set of 4

WOD: 11 Minute AMRAP

  • 5 Push Press (95/135)
  • 3 Back Squats (95/135)
  • 1 Bar Muscle-Up

*Scale Bar Muscle-Up with 1 Chest to Bar Pull-Up

 

Tuesday, January 5

WOD: For Time

3 Rounds:

  • 10 KB Hang Clusters (35/55)(5/5)
  • 8 Toes to Bar

2 Minute Rest

2 Rounds:

  • 21 Wall Balls (14/20)(9’/10′)
  • 21 Calorie Row or 17 Calorie Bike

2 Minute Rest

3 Rounds:

  • 15 KB Swings (35/55)
  • 6 Lateral Burpee Over Bell

 

Wednesday, January 6

Strength: Back Squats

4-4-4

*Pause at the bottom. Build to heaviest set of 4

WOD: For Time

21-15-9

  • Strict Press (55/75)
  • Front Squats (55/75)
  • Pull-Ups

60 Double Unders or 120 Single Skips between rounds ( – )

 

Thursday, January 7

WOD: 16 Minutes for Max Reps

  • Power Cleans (65/95)
  • Single Arm Devil Press (35/50)
  • Handstand Push-Ups or Piked Push-Ups
  • Rest

*1 Minute at each station

Post WOD Strength: 10 Minutes

  • Max Hang Squat Clean

*Move right into the strength after completing the WOD

 

Friday, January 8

WOD: 25 Minute EMOM

  • Minute 1: 5 Power Snatches (95/135)
  • Minute 2: 12/10 Calorie Row or 9/7 Calorie Bike
  • Minute 3: 15 Tuck-Up or V-Ups
  • Minute 4: 12 Deadlifts (95/135)
  • Minute 5: 15 Push-Ups

 

Saturday, January 9

WOD: For Time

40 Reps Each

  • Empty Bar Step-Ups (20/24)(35/45)
  • Empty Bar Push Press (35/45)
  • Empty Bar OH Squats (35/45)
  • DB Plank Rows (35/50)
  • Sit-Ups
  • Burpee to Rig

*Complete in any order or rep scheme

#WorkHardBeNice