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
