WEEK 1: Jan 2-8

Happy New Year!! We have some great workouts this week to welcome everyone back from the holidays. We have two benchmark workouts in “Whitten” on Wednesday and, an all time favourite the “Filthy Fifty” on Saturday. Were also working on our double under technique, as well as our kipping pull up technique. Were also adding in Man Makers on two separate days just to spice things up!

MONDAY – Jan 2

Strength

5 Laps Weighted Lunges
(1 lap= gym length and back)

WOD

EMOM 12
Odd Mins 10 Deadlifts (185/135lbs)
Even Mins 15 Push Ups

Finisher

3 Rounds:
12 Hollow Rocks
12 Sit Ups
12 Russian Twists

TUESDAY – Jan 3

Strength

Strict Press 5-5-5-5

WOD 1

10 Mins Rowing (15/12 Calories minimum per mins)

WOD 2

30 Man Makers (25/20lbs)

WEDNESDAY – Jan 4

WOD

5 Rounds
22 Kettle Bell Swings
22 Box Jumps
400M Row
22 Burpees
22 Wall Balls

Whitten Benchmark Workout

THURSDAY – Jan 5

Strength

Deadlift 5-5-5-5

Technique

Double Unders

WOD

For time
50 Sumo Deadlift High Pulls (95/65lbs)
50 Double Unders
50 Pull Ups
50 Double Unders

Finisher

Accumulate 5 mins in a plank

FRIDAY – Jan 6

Conditioning

3×30 Calorie Max Effort Assault Bike
*rest 2 mins in between each set

WOD

3 Rounds
350M Row
21 Thrusters (95/65lbs)

SATURDAY – Jan 7

Technique

Double Unders

WOD

50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Steps Walking Lunges
50 Knees to Elbows
50 Push Press (45lbs Barbell)
50 Sit Ups
50 Wall Ball
50 Burpees
50 Double unders

Filthy Fifty Benchmark Workout

SUNDAY – Jan 8

Strength

Bench Press 5-5-5-5

Technique

Kipping Pull Up

WOD

4 Rounds:
10 Man Makers (25/20lbs)
10 Pull Ups