OUR WODS

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Friday 21/01/22

Rest Day   Or (Optional Workout)   Warm Up: – 300m Run – 20 Abmat Sit Ups – 1 Minute Lat Stretch Per Side –

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Thursday 20/01/22

Warm Up: – 20/16 Cals Ski Erg – 15 DB Push Presses (Light) – 10 Box Jumps (Low) – 1 Minute Thoracic Mobility (Foam Roller)

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Wednesday 19/01/22

Warm Up: 500/450m Row, Then Broomstick Power Snatch Drills   3-3-3 Power Snatch   Then   6 Rounds x 3 Minutes – 400/360m Row –

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Tuesday 18/01/22

Warm Up: – 300m Run – 15 Air Squats – 1 Minute Ankle Mobility Per Side – 15 Empty Bar Back Squats   2-2-2-1-1-1 Back

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Monday 17/01/22

Warm Up: – 20/16 Cals Ski Erg – 12 Empty Bar Strict Presses – 8 Burpees (Slow) – 16 Step Ups Alt Legs (Easy)  

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Sunday 16/01/22

40 Minute Partner AMRAP – 100/80 Cals Ski Erg (2 x 25/20 Cals Each) – 500m Run Together – 100/80 Cal Row (2 x 25/20

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Saturday 15/01/22

Warm Up: – 300m Jog – 10 Broomstick Good Mornings – 15 Russian KB Swings – 10 Empty Bar Dead Lifts (Slow, controlled)   3

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Thursday 13/01/22

Warm Up: – 20/15 Cals Air Bike – 10 Broomstick Pass Throughs – 10 Single Arm DB Push Presses Per Side – 20m Walking Lunge

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Monday 10/01/22

Warm Up: – 300m Run – 15 Air Squats – 1 Minute Long Lunge Stretch Per Side – 15 Empty Bar Front Squats   7-7-5-5-3-3

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