WODs

  • Tue 19. Jan

    a) movement prep
    2 rounds
    45"on/15"off
    handwalk + push ups
    dynamic bridge
    samson stretch

    b) strength
    4 sets
    30"hollow hold
    30"side plank hold
    30"arch hold
    30"side plank hold
    30"rest

    c) conditioning
    7 rounds
    for time
    5 inchworm
    10 kb/db high pulls
    20 weighted step ups

    no equipment burpees, step ups

  • Mon 18. Jan

    a) movement prep
    3 rounds
    10 down ups
    10 alt instep stretch + rotation

    b) strength
    amrap 8min
    4 alt kb/db turkish get ups
    8 alt kb/db russian twist

    no equipment turkish get ups with bottle, russian twist with bottle

    c) conditioning
    40, 30, 20, 10 reps
    for time
    single arm db/kb push press
    burpees over db/kb

    no equipment squats, burpees

  • Sun 17. Jan

    a) movement prep
    amrap 5min
    20 jumping jacks
    10 samson stretch
    5 handwalk + push ups

    b) strength
    3 sets
    10 split stance db/kb romanian deadlift/side
    10 db/kb cossack squats
    60"rest

    c) conditioning
    42, 30, 18 reps
    for time
    buy in 90 mountain climbers
    kb/db swings
    kb/db goblet lunges
    buy out 90 mountain climbers

    no equipment burpees, lunges

  • Sat 16. Jan

    a) movement prep
    2 rounds
    45"on/15"off
    down ups
    sumo squat stretch
    twisted cross

    b) conditioning
    20 rounds
    for time
    4 burpees
    6 single arm db thruster
    8 sit ups

    no equipement burpees, squats

  • Fri 15. Jan

    a) movement prep
    emom 8min
    1. 12 step ups
    2. 8 handwalk + push ups

    b) strength
    4 sets
    30"superman
    30"alt bird dog
    30"plank ups
    30"bottom of push up hold
    30"rest

    c) conditioning
    amrap 15min
    5/5 single arm db/kb push press
    10 weighted step ups

    no equipment push ups, step ups

  • Thu 14. Jan

    a) movement prep
    2 rounds
    45"on/15"off
    jumping jacks
    sumo squat stretch

    b) skill pistol squat
    10 air squats
    10 narrow stance squats
    10 atl reverse lunges
    10 alt pistol squat with anchored foot
    5 neg pistol on box/chair/side
    5 pistols on box/chair/side

    c) conditioning
    10 rounds
    for time
    5 reverse burpees
    10 alt pistol squats
    15 jumping jacks

    scale alt pistol squats with anchored foot, squats