January WODs

MONTH of JANUARY

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Squat 3×5

Press 3×5

10.9.8.7.6.5.4.3.2.1

Ball Slam

Ring Row

Burpee

1×5 Deadlift

Complete 4 rounds
for time of:

10 Dumbbell Push
Press (pick weight)

10 Stepping Lunges
with Dumbbells in Hand

10 Push-ups on
Dumbbells

200m Run

Power Clean 5×3

Complete for time:

Airdyne – 300
calories

Every 3 minutes, starting at third minute,
perform 3 power snatches at 135 lbs. Continue following this
format till 300 calories are completed

Squat 3×5

Bench 3×5

Complete 5 rounds
for time:

Overhead Walking
Lunges w/ 45 lbs plate – 20 yards

Lateral Plyo Skier Hops – 20 reps

On the minute

Complete one (1) 100 yard sprint on the minute
for 12 minutes

Press 3×5

Complete 6 Rounds
for time:

Front Squat – 3
reps

40 lbs Reverse Ball
Toss – 25 yards

50 yard Shuttle Run

.

Deadlift 5 RM (add
10 lbs)

Supine Ring Rows 3 x
max reps

Complete as many
rounds as possible in 8 minutes of:

155 lbs Power Cleans
to Push Press – 5 reps

Ring Dips – 5 reps

Power Snatch 6×2

Complete 4 rounds
for time of:

10 plate burpees
(M:25#/W:15#)

15 wallballs
(M:20#-10′/W:14#-9′)

200m run

Squat 3×5

Bench Press 3×5

5 Rounds For Time:

200 M Run

50 Yard Farmer Carry AHAP

“Dirty Thirty”

For Time:

30 Box Jumps

30 Ring Rows

30 Kettlebell
Swings, 1 pood

30 Lunges

30 Knees to Elbows

30 Push Presses, 45
pounds

30 Sit Ups

30 Wallball Shots,
20 pounds

30 Burpees

30 Double-Unders

3×5 Squat

3×5 Press

Complete 6 rounds
for time:

50 yard prowler or
dog sled push w/ 180 lbs

Evil Wheels – 10 reps

1×5 Deadlift

3 RFT:

10 DB/KB Stepups
(5R/5L)

20 Russian Twists

30 Double Unders

On the minute

Complete the
following on the minute for 12 minutes:

Power Clean (Heavy)
– 1 rep

5 Plyo Push Ups – 5 reps

3×5 Squat

3×5 Bench

Death by Slam Balls

Fight Gone Russian
for Reps

Complete 300 Reps
For Time:

Complete 20 Reps at
each station as quickly as possible

1) Wall Balls

2) KB Swings

3) Box Jumps

4) Push Press
(75/55)

5) Airdyne Cal

Rest 1 minute after
completion of 100 Reps

Squat 3×5

Complete 4 rounds:

You have 2 minutes
to perform each round:

200 yard shuttle

135 lbs Shoulder to
Overhead – max reps

*Rest 2 minutes
between rounds

Deadlift 1×5

10, 8, 6, 4, 2, reps
of:

Power Cleans @ 70%
of 1 RM

50 yard Farmer’s Walk – AHAP

2 Power Snatches on
the minute for 12 minutes

5 ½ Gassers

Rest 1 Min between gassers

Squat 3×5

10,9,8,7,6,5,4,3,2,1

Push Press (95/65)

Russian Twists w/KB

“KAREN”

150 Wall Balls for time


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