JANUARY 2021
 

4 JANUARY 2021

STRENGTH - Bent Over Row

3x3 @80%

18 Min AMRAP

12 Devils Press @15/10k

DB Alt Lunges

Scaling Options Available

5 JANUARY 2021

STRENGTH - Work to hvy 3 Power Squat Snatch

then 9 sets x 1 rep at weight

 

WOD - 3 Rounds for Time

10 DB Tricep Kickback @17.5/12.5k

2x10m Shuttles

10 Ring Dip

2x10m Shuttles

10 Plate Tricep OH Extension @25/15k

2x10m Shuttles

Scaling Options Available

6 JANUARY 2021

STRENGTH - Back Squat

3x3 @85%

 

WOD - For Time

30, 20, 10 Cal Row or 300, 200, 100m run

Push Jerk @50/35k

Scaling Options Available

7 JANUARY 2021

METCON - 6 Sets for Reps

30 Seconds Ring Dips 30 Seconds Rest

1 Minute Pushups 30 Seconds Rest

WOD - 10 Min EMOM

12 Burpees

12 American KB Swings @24/16k

Scaling Options Available

8 JANUARY 2021

STRENGTH - Push Press

3x3 @85%

WOD - 12 Min EMOM

1 Power Clean @70/50k

1 Power Squat Clean

1 Front Squat

1 Power Squat Clean

1 Power Clean

Scaling Options Available

 

9 JANUARY 2021

STRENGTH - Dedlift 3x3 @85%

WOD - 18 Min AMRAP

18 BB Landmines @BB + 25/15K

18 Tyre Flips

18 DB Step Ups @20" 2x15/10k

18 Sledge Hammer 

100m Plate OH Walk/Run @1x20/15k

100m Plate Pinch Farmer Carry

Scaling Options Available

11 JANUARY 2021

STRENGTH - Bench Press

3x3 @85%

WOD - 6 Rounds for Time

3 Rope Climbs/6 Descends/Ascends

6 Burpees

BUY Out 1k Run/1250k Row

Scaling Options Available

12 JANUARY 2021

STRENGTH - Work to hvy 3 Power Snatch

then 3 sets x 2 rep at weight

 

WOD - 10 Rounds for Time

5 Dedlifts @60/45k

20 Walking Lunges

100m Sprint

Scaling Options Available

13 JANUARY 2021

STRENGTH - Front Squat

3x3 @85%

 

WOD - For Time

50 Chest to Bar Pullups

Every Break 6 Burpees

Scaling Options Available

14 JANUARY 2021

METCON - 10 Min AMRAP

50 Dbl Unders/100 skip

10 V-Ups

10 Box Jumps @24/20" 

WOD - For Time

150 Wall Balls (10 Min CAP)

Tabata style

Scaling Options Available

15 JANUARY 2021

STRENGTH - Bent Over Row

3x3 @85%

WOD - AMRAP 8 Min

25 Russian KB Swing @24/16k

6 Power Clean @65/50k

Then

AMRAP 4 Min

Butterfly Situps

Scaling Options Available

 

16 JANUARY 2021

STRENGTH - Back Squat 3 sets x 2 reps @90%

WOD - For Time

15 Hang Snatch @50/35k

5 Rounds

10 Pushups

10 Toes to Bar

Then 15 Hang Snatch

Scaling Options Available

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