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.