MONDAY JANUARY 15, 2024
STRENGTH / FOUNDATION
20X:30:
ODD) 2 STRICT PULLUP
EVEN) 3 TEMPO PUSHUP 3:1
WOD
AMRAP 20:00:
*CALS
20 SA THRUSTER 40/30
20 SITUPS
–
*CAL LIST
20/15 C2 (ANY)
15/12 AB
13/10 ECHO
15 RUNNER
COOL DOWN
STRENGTH / FOUNDATION
20X:30:
ODD) 2 STRICT PULLUP
EVEN) 3 TEMPO PUSHUP 3:1
WOD
AMRAP 20:00:
*CALS
20 SA THRUSTER 40/30
20 SITUPS
–
*CAL LIST
20/15 C2 (ANY)
15/12 AB
13/10 ECHO
15 RUNNER
COOL DOWN
STRENGTH / FOUNDATION
3X3:00:
3 ARM BAR L/R
10 CAT-COW
5 BIRDDOG L/R
10 KANG SQUAT
BUDDY WOD
*TEAMS OF 2 – 1 WORKS AT A TIME
20:00 CAP:
20 DEADLIFTS *OR SUMO 185/135
20 LATERAL BURPEES
40 RING ROWS
20 DEADLIFTS
20 LATERAL BURPEES
60 PUSHUPS
20 DEADLIFTS
20 LATERAL BURPEES
80 SITUPS
20 DEADLIFTS
20 LATERAL BURPEES
100 SQUATS
20 DEADLIFTS
20 LATERAL BURPEES
COOL DOWN
STRENGTH / FOUNDATION
12:00:
POWER CLEAN + HANG CLEAN + FRONT SQUAT + PUSH PRESS + PUSH JERK
WOD
LADDER 12:00:
1 POWER CLEAN 135/85 (RX+ 155/105)
1 PUSH JERK
1 INCHWORM TO FLOOR
*ADD 1 REP TO EACH
COOL DOWN
STRENGTH / FOUNDATION
12:00:
5 SA BENCH PRESS L/R
5 SA ROW L/R
WOD
5 ROUNDS, 20:00 CAP:
20 DUBS / MOD: 30 SINGLES
20 LUNGES
20 DUBS
20 STEPUPS 20”
20 DUBS
20 PUSH PRESS WALL BALLS 20/14, 10/9’
COOL DOWN
STRENGTH / FOUNDATION
12:00:
5 DEADLIFT
OR
5 SUMO DEADLIFT
WOD
AMRAP 15:00:
12 SWINGS 53/35 (RX+ 70/53)
12 V-UPS (RX+ T2B)
12/10 CAL ROW / MOD: 10/8 ANY OTHER MACHINE
COOL DOWN
STRENGTH / FOUNDATION
15X:40:
1 STRICT PULLUP
WOD
6 ROUNDS, 20:00 CAP:
14 THRUSTERS 45/35
7 BURPEE PULLUPS
*METERS
–
*METERS LIST
400/350 ROW-SKI
325 RUNNER
800/700 B.ERG
950/850 ECHO-AB
COOL DOWN
STRENGTH / FOUNDATION
15:00:
8-8-6-6-4-4-2-2
BACK SQUAT
WOD
AMRAP 5:00:
10/7 PUSHUPS (RX+ 5 STRICT HSPU)
3 POWER SNATCHES 135/85
15 LATERAL JUMPS
REST 2:00:
REPEAT 5:00 AMRAP:
*SCORE IS TOTAL FULL ROUNDS + ALL EXTRA REPS
COOL DOWN
STRENGTH / FOUNDATION
3X3:00:
3 ARM BAR L/R
10 SL HIP THRUST L/R
3 INCHWORM TO COBRA
BUDDY WOD
*TEAMS OF 3 – ONE WORKS AT A TIME
AMRAP 24:00:
300 SINGLE UNDERS
30 TTR
24 SQUAT THRUSTS
18 MED BALL CLEANS 70/50
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 BENCH PRESS
WOD
6 ROUNDS, 16:00 CAP:
10 PUSH PRESS 115/85
10 PULLUPS
10 BOX JUMPS 24/20”
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 FRONT SQUAT
WOD
AMRAP 14:00:
*CALS
12 WALL BALLS 20/14, 10/9’
12 MB G2OH 50/30
–
*CAL LIST
14/12 ROW-SKI
12/10 B.ERG-AB
10/8 ECHO
AFTERMATH
TABATA MB TWISTS
COOL DOWN