Monday Jan 27

Every 2:30 x8

Set 1

6/side KB Snatch 53/35

12 Push Up

18/15 Cal Row

Set 2

5 Burpee

10/Side Single Arm Overhead Squat 50/35

15/12 Cal Bike

 

Tuesday Jan 28

Back Squat

3×3 @ 70-80% across all sets

AMRAP 11

6 Strict Pull Up

8 Burpee Box Jump Overs 24/20″

24 Air Squat

 

Wednesday Jan 29

18-15-12-9-6-3

Hang Power Clean 115/75

Push Jerk

Toes 2 Bar

 

Thursday Jan 30

Partner WOD

For Time:

400 Double Unders*Partner Holds DB in Front Rack

100 DB Snatches 50/35*Partner Hangs from Rig

400 Meter Row each

 

Friday Jan 31

4 sets

8 Ring Row *1 sec pause at chest rest 60 sec

8 Deadlift @ 60-70% rest 60

Rowing Helen

3 rounds for time: * 12 min cap

500m Row

21 Kettlebell Swings (55/35)

12 Pull ups

 

Saturday Feb 1

AMRAP 20

10 HSPU

10 Tuck Ups

20 Lengths Run

30 Wallball

 

Sunday Feb 2

Barbell Hip Thrust

3×10

Back Rack Reverse Lunge

3×8/Leg

4 Rounds For Time

1 min Tall Plank on DB’s

16 Alternating  Renegade Row AHAP

100′ Farmer Carry 70/53