Monday - January 20th

Strength:

On a 3 minute clock:

Front squat:

5 at 60%

3x3 at 70-85%

5x1 build to a 1RM

*Use the rest between sets to work on mobility for front squats and handstand work

Skill WOD:

5-7 rounds at a comfortable pace and within 7 minutes:

Small controllable set of double unders (20 seconds of work)

Short distance handstand walk, 20 seconds worth of shoulder taps, plate step ups or handstand hold

**Tuesday - January 21st**

Interval:

With a partner perform:

4x250m ski

4x250m row

4x500m bike

*Use your partner’s effort as your rest or use a rough 1-1 work to rest ratio if you don’t have a partner. Attempt to hold consistent paces through all 4 efforts on each machine.

Post WOD Mobility:

Shoulder and hip/hamstring mobility

**Wednesday - January 22nd**

Strength:

5 rounds on a 2:30 clock:

Strict dip (5-15 reps focusing on control and position)

Pullup negative (3-5 reps, maintain hollow throughout the lower)

WOD:

For time: *10 minute cap

15-12-9-6-3

Deadlift 50% of 1RM front squat

Hang power clean

Front squat

Thursday - January 23rd

WOD:

8 minute AMRAP:

20 dumbbell snatch 50/35#

5 muscle up (10 chest to bar pullup)

Post WOD Core Work:

Start 5 minutes after you finish the WOD:

5 rounds:

15 second side plank (both sides)

15 second high plank

15 second hollow hold

30 second rest

**Friday - January 24th**

Intervals:

Death by 10 meters

**Saturday - January 25th**

Partner WOD:

30 minute AMRAP

50 calorie row

50 wall ball shot 20/14# to 10/9’

50 kettlebell sumo deadlift high pull 53/35#

50 burpee

*1 works while 1 rests.