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Programming January 8th – January 13th

6
Jan

Programming January 8th – January 13th

Monday
Warm-Up
10 minutes of:
8 alternating lunges
6 bootstrappers
4 kick up to handstand
jog 1 lap around gym
 
WOD
For time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk
 
Intermediate Option
For time:
10 assisted single-leg squats, alternating
1 wall walk
20 assisted single-leg squats, alternating
2 wall walks
30 assisted single-leg squats, alternating
3 wall walks
40 assisted single-leg squats, alternating
4 wall walks
 
Beginner Option
For time:
10 box step-ups, alternating
10-yard bear crawl
20 box step-ups, alternating
20-yard bear crawl
30 box step-ups, alternating
30-yard bear crawl
40 box step-ups, alternating
40-yard bear crawl
 
Tuesday
Warm-Up
8 minutes of:
8 pvc pass thrus
6 goblet squats
4 beat swings
2 burpees
 
WOD
5 rounds for time of:
500m row
7 L pull-ups
4 clean and jerks
 
Men: 185 lb.
Women: 125 lb.
 
Intermediate Option
5 rounds for time of:
500m row
7 kipping L pull-ups
4 clean and jerks
 
Men: 135 lb.
Women: 95 lb.
 
Beginner Option
5 rounds for time of:
250m row
7 jumping hanging knee-raises
4 clean and jerks
 
Men: 75 lb.
Women: 55 lb.
 
Wednesday
Warm-Up
8 minutes of:
1 pass each
buttkickers
high knees
grapevines
in remaining time
3 inch worm to pushups
6 jump squats
 
WOD
3 rounds for time of:
Row 250 meters
30-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups
 
Thursday
Warm-Up
6 minutes of:
8 situps
8 mountain climbers
16 lateral jump over pvc
 
WOD
Complete as many rounds as possible in 20 minutes of:
10 box jumps, 30/24 (scale to 24/20)
15 single-arm overhead squats, 50-lb. dumbbell
20 GHD sit-ups (scale to abmats)
 
Friday
Warm-Up
8 minutes of:
couch stretch each side
pigeon pose each side
ankle dorsiflexion
then remaining time
10 air squats
3-5 strict pull-ups or ring rows
 
 
WOD
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
Teams of 3
For Time:
120 double unders
75 OH Walking Lunges 45/25
60 hspu
30 toes to bar
120 double unders

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