JANUARY WOD
Workout Of the Day


MONDAY, JANUARY 22nd


WARM-UP: 2 Rounds

40 Mountain Climbers

8 Inch Worm 

6 PCV Around the World

15 Air Squats


MetCon:

25Min AMRAP

10 Power Snatch #125/#85

500M Row

10 Hang Squat Clean #125/#85

75 DU



SATURDAY, JANUARY 20th


35Min AMRAP

30 Box Jumps 24/20

30 KB Thruster #55/#35

15 Ring Rows 

15 Bar Dips

15 Ball-Up w/ Russian Twist 



FRIDAY, JANUARY 19th


WARM-UP: 2 Rounds

Row 250M

10 Leg Swings

6 Plow to Straddle

12 Lat Activations

10 Lateral Lunge Stretch


STRENGTH #1:

Deficit Deads

7 x 7


STRENGTH #2:

Strict Pull-Ups

7 x 7


MetCon:

7Min AMRAP

3 MU

6 Deads #155/#110

1 Wall Walk



THURSDAY, JANUARY 18th


FOR TIME:

50 Push Press #95/#65

100 Stick Jumps

40 K2E

100 Stick Jumps

30 HSPU

100 Stick Jumps

40 K2E

100 Stick Jumps

50 Push Press #95/#65



WEDNESDAY, JANUARY 17th


WARM-UP: 1 Round

50 Speed Skater

10 Hip Circles (forward & back)

50 Donkey Kicks

10 Inch worm

1min Pigeon Stretch


STRENGTH:

Back Squat

7 - 7 - 5 - 5 - 3 - 3 - 2


MetCon:

2 RFT

30 Back Squats #105/#75

20 Burpee




TUESDAY, JANUARY 16th


WARM-UP: 2 Rounds

40 Mountain Climbers

10 Arm Circles (forward & back)

8 PCV Pass Around The World

15 Fly


STRENGTH:

Bench

5 - 5 - 5 - 5 - 5

(Add #3-7 F/ Nov 9th)


BURNOUT:

1 Set of Max Rep @ 60% final set of 5


MetCon:

5Min AMRAP

7 Cal Row

7 Push-Ups



MONDAY, JANUARY 15th


WARM-UP: 3 Rounds

5 Burpee

6 Spiderman Walk

5 Plow to Straddle

1 Wall Walk

6 Scorpion


STRENGTH:

Clean & Jerk

3 - 3 - 2 - 2 - 1 - 1 - 1


MetCon:

4 RFT

30 DU

3 C & J @ 70% 1RM

10 Sit-Up



SATURDAY, JANUARY 13th


40Min AMRAP

15 BB Step-Up (each leg) #95/#65

15 Push-Up

25 KB Swing #55/#35

50 Hollow Rocks



FRIDAY, JANUARY 12th


25Min AMRAP:

20 Box Jumps 24/20

20 KB SDHP #70/#55

20 Pull-Ups



THURSDAY, JANUARY 11th


WARM-UP: 3 Rounds

20 Bench Overs

6 PVC Around the World

15sec Handstand Holds

8 Strict BB Press


STRENGTH:

Split Jerk

5 - 5 - 3 - 3 - 2


MetCon: 

10Min AMRAP

15 STOH #95/#65

25 Sit-Ups



WEDNESDAY, JANUARY 10th


WARM-UP: 2 Rounds

30 Speed Skaters

15 Hip Circles

3 Inch Worm, Spiderman, Pigeon

3 Wall Walk


SKILL:

Handstand Walks


STRENGTH:

Squat Cleans

3 - 3 - 3 - 3 - 3 - 3 - 3


MetCon:

6Min AMRAP

3 Squat Clean #155/#105

6 HSPU

24 DU


TUESDAY, JANUARY 9th


3RFT

750M Row

80 OH Walking Lunge #75/#55

30 Wall Ball Burpee #20/#14



MONDAY, JANUARY 8th


WARM-UP: 3 Rounds

250M Row

10 KB SDHP

5 BTN Jerk


STRENGTH:

Power Snatch

3 - 3 - 2 - 2 - 2


MetCon: 5RFT

4 Power Snatch #125/#85

20 Stick Jumps



SATURDAY, JANUARY 6th


BUY-IN:  3Min AMRAP - DU


24Min AMRAP:

15 Deficit (3") KB Deads #70/#55

10 HSPU

15 Ball-Ups


CASH-OUT:  3Min AMRAP Wall Balls #20/#14



FRIDAY, JANUARY 5th


WARM-UP:

7 Burpees

10 Shoulder Circles

6 PVC Around the World

PVC Pass Through


STRENGTH #1:

Incline Bench

5 - 5 - 5 - 5 - 5


STRENGTH #2:

Floor Press

7 - 7 - 7 - 7 - 7


MetCon:

3 Rounds - - - 1Min REST X3

10 Push-Up

10 Box Jumps 24/20



THURSDAY, JANUARY 4th


WARM-UP: 2 Rounds

Row 300M

15 Lat Activations

20sec Handstand Hold


STRENGTH #1:

Negative Pull-Up (5sec negative)

5 x 3


STRENGTH #2:

Chin-Up

10 - 8 - 6 - 4 - 2 


STRENGTH #3:

Lat Plate Pull-Over

5 x 12


MetCon:

Get As Far As Possible In 6Min

Pull-Up                 3, 6, 9, 12, 18 ....

Mountain Climbers  6, 12, 18, 24, 36 ....



WEDNESDAY, JANUARY 3rd


WARM-UP: 2Rounds

30 Speed Skaters

30 Donkey Kicks

10 Inch Worm

20 Hip Ext

STRENGTH:

1 Front Squat + 3 Back Squat = 1

1 - 1 - 1 - 1 - 1 - 1 - 1


ACCESSORY:

BB Step-Up

3 x 15


MetCon:

5 RFT

12 Back Rack Lunge #75/#55

24 Air Squat

36 DU



TUESDAY, JANUARY 2nd


STRENGTH #1:

OH Strict Press

5 - 5 - 5 - 5 - 5


STRENGTH #2:

Scullcrusher

5 x 12


STRENGTH #3:

Landmine Press

5 x 12


STRENGTH #4:

Reverse Grip Bench

5 x 12


STRENGTH #5:

Plate Front Raise

5 x 15


MetCon:

4Min AMARP

1 Wall Walk

3 Ring Dips

5 K2E