WODs (Jan 29 – Feb 3)

MONDAY

Every 2:00 x 3 rounds 

5 Push Press 

5 KB Single Leg RDL 

Final week for this Push Press progression. Add weight to Jan 15 and use assistance on the single leg RDL if needed. 

 

“Kick, Push”

AMRAP 10

20 KB Swings (55/35)

20 Push-ups 

 

TUESDAY

“Beep Test Regatta”

3 rounds

5:00 on // 5:00 off

500/400m row (2:00 cap) 

Max rounds of Bergeron Beep Test 

 

1 round of the Bergeron Beep Test is…

7 Thruster (75/55)

7 Pull-ups

7 Burpees

 

WEDNESDAY

EMOM 5 

1 Power Clean (add to Jan 17) 

 

“Get to the Choppa!” 

For time (12 min cap) 

50 Power Cleans 115/75 (Rx+135/95)

Every 2:00 (including 0:00), perform 8 shuttle runs. 

 

THURSDAY

“Skills Pay the Bills”

EMOM 25 (score = bike cals) 

MIN 1: 3 Wall Walks or 25’ HS Walk

MIN 2: 50 Double Under or 0:30

MIN 3: 10-15 Unbroken T2B or Rings 

MIN 4: Max Bike Calories 

MIN 5: Rest 

 

FRIDAY

Every 3:00 x 3 rounds

6 Back Squat (add to Jan 19) 

 

3 x 12 reps (same weight as Jan 19)

DB Bulgarian Split Squat (2 DB’s)

DB Single Arm Bench Row

Barbell Rollouts 

 

SATURDAY

“Partner Christine” 

Teams of 2

3 rounds (25 min cap) 

500m row

12 deadlifts (185/125)

21 box jumps (24/20)

 

Alternate full rounds with a partner, with each partner completing three rounds. The score is the team’s total time.   

 

SUNDAY OPEN GYM

“Sunday Funday”

For time 

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups

DB Bench Press 

AbMat Sit-ups (3x reps) 

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