Week 2: Jan 7-13

Welcome to week 2 of the new year and the time where you make or break your resolutions. Let’s keep things going and maintain your fitness and wellness goals for 2019!

MON – Jan 7

Strength

4 rounds:
Max Rep Bench press (135/95)
↛ 2 minute rest
Max rep Push ups
↛ 2 minute rest

Partner WOD

Teams of two: I GO YOU GO for maximum reps
4 rounds, 90 sec each movement
Med ball cleans (20/14)
Burpee Box jumps 24/20
DB Thrusters (50/35)
Toes-to-bar

TUE – Jan 8

WOD A

6 rounds:
50s ON 10s to change
AB
Shuttle run
Plank

WOD B

DIANE Benchmark Workout

21-15-9 Reps for time:
Deadlift (#225/135#)
Handstand Push-ups

WED – Jan 9

Strength

4 rounds
Max rep Back squats (155/115)
↛ 2 minute rest
Max rep Squat Jumps
↛ 2 minute rest

WOD

ANNIE Benchmark Workout

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

THU – Jan 10

Functional Body Building

Circuit A
3 rounds:
Banded barbell hip thrusters: 10-10-10-10
Single leg deadlifts: 12-12-12-12
Bungie reverse fly: 10-10-10-10

Circuit B
3 rounds
Bulgarian split squat: 10-10-10-10
Arnold presses: 10-10-10-10
TRX sea-saw: 10-10-10-10

Circuit C
3 rounds
Clam shells: 15-15-15-15
Tiger presses: 5-5-5-5
Concentration curls: 10-10-10-10

FRI – Jan 11

WOD A

4 sets for time:
500m row
10 Ring dips
50 Double unders
20 front rack walking lunges

WOD B

1-10
Goblet squat (1/3 BW)
Dumbell Step ups (per leg)
Strict pull ups

SAT – Jan 12

WOD

TABATA This Signature Workout

(With a Running Clock in 24 minutes)
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1-minute Rest between each Tabata

SUN – Jan 13

WOD

GET A GRIP Signature Workout

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.