Week 6: Feb 4-10
Welcome to week 6 of the new year.
MON – Feb 4
Strength
Sumo Deadlift high pull: 8-8-8-8
* Practise Max rep Hanging Hallow Arch After each set.
Partner WOD
3 rounds
Partner 1: 5 rounds of Cindy
Partner 2: Max Cal Row
TUE – Feb 5
Strength
Strict Ring Dip: 8-8-8-8
* Practise max time handstand hold in between sets.
WOD
2 Rounds For Time
30 Cal AB
2 Laps Dual OH Carry KB or DB
20 KB Swings (In The PIT!)
2 Laps Single arm overhead DB/KB carry with one Positioned in Front-rack
10 Box Step Ups (per leg)
2 Laps Farmers Carry
5 Box Jumps
WED – Feb 6
Strength
Front squats: 8-8-8-8
* Practise Double Unders in between sets.
WOD
DEATH BY BURPEES Signature Workout
Self Explanatory!
THU – Feb 7
WOD 1
800m Row/AB
80 KB Swings
600m Row/AB
60 Ab Mat Sit-ups
400m Row/AB
40 Shoulder Taps (40 each side)
200 Single Unders
20 Wall Balls
WOD 2
EMOM for 5 rounds:
- 2 Shoulder Press + 3 Push Press
- Max rep med ball slams
- Plank Hold
FRI – Feb 8
Strength
EMOM 10 mins
1-5: 2 Jerk
6-10: 3 Split Jerk
WOD
3 rounds: 1 min on/30 seconds off
Battle Ropes
Sprint
T2B
Sit-ups
SAT – Feb 9
WOD
10 rounds for time
10 Goblet squats
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Split squat Jump
SUN – Feb 10
Strength
Close grip bench press: 8-8-8-8
* 10 Bungie face pulls in between heavy sets.
WOD
Complete AMRAP in 15 min:
40 Doubleunders
20 Alternating Dumbbell snatches (50/35)
14 Alternating Pistols
10/8 Handstand push-ups