WORKOUT OF THE DAY

Saturday, January 28

Back squat week (5-5-5-5-5)

Olympic lifting- Snatch

WOD

“Strongman”

5 sets of 4 tire flips (either with a partner or solo flips)

5 sets of  100ft farmers carry

 4 sets of 100ft sled push

4 sets of:50ft forwards – 50ft backwards sled push

5 sets of 5 bench press

Friday, January 27

Back squat week (5-5-5-5-5)

WOD

10 rounds of:

10 Knees to elbow

50 foot shuttle sprint

Cash out

Walking good mornings 2 x 100ft (pick 1 weight for the whole week)

Strict pull-up/chin-up 3×12

Max plank hold w/max weight x2

*Choose 2 of the 3 exercises to complete each day

Thursday, January 26

Back squat week (5-5-5-5-5)

WOD

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Cash out

Walking good mornings 2 x 100ft (pick 1 weight for the whole week)

Strict pull-up/chin-up 3×12

Max plank hold w/max weight x2

*Choose 2 of the 3 exercises to complete each day

Wednesday, January 25

Back squat week (5-5-5-5-5)

WOD

Push press 2-2-2-2-2-2-2-2-2-2

Cash out

Walking good mornings 2 x 100ft (pick 1 weight for the whole week)

Strict pull-up/chin-up 3×12

Max plank hold w/max weight x2

*Choose 2 of the 3 exercises to complete each day

Tuesday, January 24

Squat week (5-5-5-5-5)

WOD

3 rounds for time of :

30 Front squats (75lb/55lb)

15 Burpees 

30 Windshield wipers (75lb/55lb)

Cash out

Walking good mornings 2 x 100ft (pick 1 weight for the whole week)

Strict pull-up/chin-up 3×12

Max plank hold w/max weight x2

*Choose 2 of the 3 exercises to complete each day