General Fitness January 23rd-28th

Prep Work
Monday
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

WOD
A.
Front squat
3-3-2-2-1-1
15 min CAP

B.
3 rounds for time
20Deadlifts 135/95
10 Thrusters 135/95
5 Burpees

C.
3 min Cool down on bike
2X1:00 Banded lat stretch
2X1:Couch stretch

Cool Down
Mobility
Post results

Tuesday
Prep work

500M Row
2X6 Drinking birds
2X6 Leg pumps
warm up movements

WOD
A.
5 sets of
1 Min on 1 Min Off row
*Same pace each set.

B.
Ring Pull ups/Banded pull up
Ring dips/Banded dip/box dip

Practice the movements and make sure your form is spot on then

10 min AMRAP
30/20 Cal Row
10 pull ups
10 box dips

Or
10 min AMRAP
30/20 Cal row
10 Ring pull ups
10 Ring dips

Or…
10 min AMRAP
30/20 Cal row
10 Muscle ups (rings)

***Todays sets are more directed at efficiency of the overall movement.

C.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Banded pec stretch

Wednesday
Prep Work

3 Rounds
10 Walking lunges
3 Burpees
Rest 1 min
3 rounds
10 Walking lunges
3 burpees
*Perform second set of work faster

WOD
A.
6 min EMOM 4 TNG Power snatch
Build up in weight

B.
8 Min AMRAP
10 Wall ball shots
2 Wall walk or :40 Plank

C.
2 Min MAX Burpees over a bar

D.
Mobility of your choice. 5:00+ minimum

Cool Down
Mobility
Post result

Thursday
Prep Work
However you like

WOD
10 Sets
1:00 Row
100′ Farmers carry
Same pace each set

Cool Down
Mobility
Post results

Friday
Prep Work
3 min shuttle runs in the gym (Between the pull up rigs)
2X10 Pass throughs
2X10 PVC OHS

WOD
A.
9Min AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Then Right into
1-rep-max clean and jerk
6-minute time cap



B.
3X:20 Max effort bike sprint+10 Air squats

C.
Shin box drill 3X20
2X:30 Hollow hold

Cool Down
Mobility
Post results

Saturday
Attitude Nation seminar-Gym will be closed

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