314 Week of 1/7
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MondayTuesdayWednesdayThursdayFridaySaturday
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1/71/81/91/101/111/12
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WarmupWarmupWarmupWarmupWarmupWarmup
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400m RunArm Circles500m Row500m RowSpealler WarmupSpealler Warmup
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500m RowArm Swings5 x Inch Worm to Plank20 LungesCrossFit WarmupCrossFit Warmup
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Banded X-WalkBulletproof Shoulders10 T-Glutes20 Russian Twists
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T-Glutes10 Child to Cobra20 Glute BridgesStrengthWOD
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Air SquatsGymnastics20 Mountain Climbers20 Cat/Cow100 Bench Press 135/95The Chief
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Good Mornings4 Minute Tabata10 Supermans20 Air Squats
- 20 Bicep Curls Every Break
Five 3-Minute AMRAPs in 19 Minutes
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Strict PullupsThen, 10 Bow/BendsAMRAP in 3 Minutes
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Strength4 Minute Tabata3 Rounds w/empty barThen, Make Up WOD3 Power Cleans (135/95 lbs)
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Back SquatPushups6 Snatch Grip RDL10 Straight Leg Deadlifts6 Push-Ups
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5x3 @ 85%6 Hang Power Snatch10 Front Squats9 Air Squats
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Alternate with Plank Hold 30s-1min
WOD6 OHSThen Rest 1 Minute
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21-15-9StrengthRepeat 5 Times
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WODKB Swings 70/53LiftingDeadlift
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NancyBurpeesTnG Cleans3x10 @ 55%
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5 RoundsPullups10-8-6-4-2Then,
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400m RunCalorie Row- Squat or powerDeficit Deadlifts
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15 OHS 95/65- Adjust weight as able3x5 @ same weight
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Cashout- Stand on plate(s)
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Stretching/MobilityR Side Pigeon Pose - 2 MinutesWOD
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Roll Calves on BBL Side Pigeon Pose - 2 Minutes6 Minute AMRAPWOD
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Roll Back on RollerSaddle Pose - 2 Minutes10 Box Jumps 24/20*20 Minute EMOM
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Seated Straddle Pose - 2 Minutes
10 Wall Balls 20/14
Even Minutes: 10 Alt DB Snatch 50/35
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10 T2BMax Situps in Time Remaining
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Rest 3 Minutes and Continue for 6 More Minutes
Odd Minutes: 10 Alt DB OH Lunge
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*Goal is to JUMP today. Scale box height as neededMax V-Ups in Time Remaining
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- For DB OH Lunge, hold DB in one hand the whole minute. Use the other hand next round.
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Stretching/Mobility
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Stretch Shoulders with Band on Bar
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Stretching/Mobility
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Roll Back, Glutes, Hips, and Quads
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