Week 4: Jan 21-27
Welcome to week 4 of the new year.
MON – Jan 21
Strength Supersets
Barbell Hip Thrusters
Seated “Z” press (DB)
* Strict and bells must touch shoulders and must reach full extension.
WOD
Strict and for time:
10 pull-ups
20 push-ups
30 squats
200 Double Unders
15 pull-ups
30 push-ups
45 squats
100 Double Unders
20 pull-ups
40 push-ups
60 squats
50 Double Unders
TUE – Jan 22
Strength Supersets
Sumo stance Good mornings: 10-10-10-10
1/2-1/3 Body weight goblet squats: 10-10-10-10*
* Hip hinge must meet movement standards – parallel to knee.
WOD
AMRAP 12-mins
2-2,4-4,6-6,….
Deadlift (95/135)
Burpees over the Bar
WED – Jan 23
Strength Supersets
Thrusters: 5-5-5-5
Weighted pullups: 3-3-3-3*
* Must be strict, maintain hallow hold position and reach full extension.
WOD
5 rounds for time:
20 KB Swing
15 Wallballs
10 Cal of Choice (row/AB)
THU – Jan 24
Strength Supersets
High Box jumps: 10-10-10-10 *
Strict toes to Bar: 5-5-5-5
* Attempt to reach over typical prescribed heights.
WOD
AMRAP, 6 (one dumbell)
2-4-6-8-10-12…
DB Snatch (per arm)
DB Push press (per arm)
DB Goblet squat
↛ 3-min rest
AMRAP, 5
2-4-6-8-10-12…
Push-up
Sit-up
↛ 3-min rest
AMRAP, 4
30 Burpees
Max effort toes to bar
* Score is Toes to Bar.
FRI – Jan 25
Strength
Strength Supersets
Power cleans: 5-5-5-5
Doubleunders: 1-2 minutes practise after each set
WOD
E3MOM for 21 minutes
200-250 meter sprint
10 wall balls
SAT – Jan 26
WOD
THE SEVEN Signature Workout
Seven rounds of:
• 7 Handstand push-ups
• 7 Thruster (DB)
• 7 Knees to elbows
• 7 Deadlifts
• 7 Burpees
• 7 Kettlebell swings, 2 pood
• 7 Pull-ups
SUN – Jan 27
WOD
2 ROUNDS:
2-min
1) 20/15 cal bike
2) Max effort Renegade Rows
↛ 2imin rest
2-min
1) 20/15 cal row
2) Max effort Med Ball slams (20/14)
↛ 2-min rest
2-min
1) 200m run
2) Max effort box jump overs
↛ 2-min rest
Repeat
* With busy class have some start at 2-minute rest! Class should flow nicely once started.