WOD: Monday, January 18th, 2021

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Warm-up: Group Dynamic

  • High Knees / Lateral Hop Tabata – 2 Minutes
  • :20s of High Knees, :10s of lateral hops 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squats (15 Minutes) 

  • 5 Sets x 5 Reps @65-70% of 1 Rep Max 

*First three sets are tempo sets (:03s Hold at the bottom of squat)

*Last two sets no tempo 

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Workout: 18 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc..

  • Calorie Row 
  • Wall Balls (20/14)
  • Overhead Squats (95/65)

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Cardio Option : 18 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc..

  • Calorie Row 
  • Wall Balls (20/14)
  • Atomic Sit Ups (25/15)

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Endurance Work: Assault Bike Intervals

  • 5 Rounds :30s ON – :30s OFF 

*Goal is max calories after 5 rounds 

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Core: 4 Rounds

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold