Programming: January 2nd – 6th, 2023
Monday, January 2nd, 2023
Warm up: 2 Rounds For Time:
10 Row Calories
Plank Hold
10 Row Calories
Squat Hold
10 Row Calories
Overhead Hold 25/15 lbs
WOD: For time:
120/90 Row Calories
80 DB Clean & Jerks 50/35 lbs
60 Partner Med Ball Sit-up 20/14 lbs
40 Push-ups
60 Partner Med Ball Sit-up 20/14 lbs 80 DB Clean & Jerks 50/35 lbs
120/90 Row Calories
Rx+ WOD: For time:
120/90 Row Calories
80 DB Clean & Jerks 70/50 lbs
60 Partner Wall Ball Sit-up 25/20
40 Deficit Push-ups 6”
60 Partner Wall Ball Sit-up 25/20
80 DB Clean & Jerks 70/50 lbs
120/90 Row Calories
Tuesday, January 3rd, 2023
Warm up: 2 Rounds For Time:
10 Box Step-ups
10 Active Pigeons
10 Jumping Squats
10 Scap Push-ups
10 Alternating Toes-to-bars
Strength: Every 1 min X 7 mins:
3 Clean & Jerks pick load
WOD: 15-12-9-6 Reps For Time of:
Power Clean 155/105 lbs
Toes-to-bar
Push Jerk 155/105 lbs
Box Jump 24/20 in
Wednesday, January 4th, 2023
Warm up: 2 Rounds
45sec Each for Max Reps of:
Foam Roll T Spine
PVC Pass Through
Overhead Squat
Jump Rope
Active Hang
Strength: Overhead Squat
Warm Up: 3-3 Working: 3-3-3-3-3
WOD 18.3: 2 Rounds- 14min Cap:
100 Double Unders
20 Overhead Squats 115/80 lbs
100 Double Unders
12 Muscle-ups
100 Double Unders
20 Dumbbell Snatches 50/35 lbs
100 Double Unders
12 Bar Muscle-ups
WOD 18.3: 2 Rounds- 14min Cap:
100 Single Unders
20 Overhead Squats 45/35
100 Single Unders
12 Pull Ups
100 Single Unders
20 Dumbbell Snatches 35/25
100 Single Unders
12 Pull Ups
Thursday, January 5th, 2023
Warm up: 3 rounds for quality of:
12/10 Echo Bike Calories
5 Inch Worm Walk Outs
10 Russian Baby Makers
5 Scap Pull-ups
1 Wall Walk
20sec Wall Facing Handstand Hold
Endurance: For time:
50/35 Bike Calories
WOD: 15 min AMRAP of:
1 Wall Walk
5 Pull-ups
10 Push-ups
15 Air Squats
Friday, January 6th, 2023
Warm up: 8 min AMRAP of:
15 Russian KB Swing pick load
10 Single Leg Deadlifts pick load
10 Cossack Squats
10 Scorpion Stretches
Strength: Deadlift
1-1-1-1-1-1-1
.png)
