Week of Jan 8 - Jan 14
- Jocelyn Rylee
- Jan 7, 2024
- 1 min read
We're 1 week into our 10,000 steps/day challenge for January! How many days out of 7 did you meet the target?
7/7
6/7
5/7
1-4 days out of 7
Workouts for the Week
Monday Jan 8
3 RFT:
5 Shuttle runs (1 rep = 25 ft out/25 ft back ie 50 ft)
30 Push up
5 Shuttle run (50')
40 Sit up
5 Shuttle run (50')
50 Air Squat
25 min Soft CAP
---
Accumulate 3 mins in a Bar Hang
Tuesday Jan 9
OT2.5M x 6
Odd) 2 Front Squat
Even) 6 Back Squat
*Finish with 30 sec Hold on last set of Back Squat
---
Hot down:
In 3 mins
Row 500m
Max Burpee bar touch (6")
rest 60 secs
2 min Max Wall Walk (9:30 class does 2 min max rep Renegade Row)
Wednesday Jan 10
5 RFT:
5 Power Clean (185/125)*
10 Toes to Bar
30 Double unders
5 Deficit or Strict HSPU
10 CTB Pull ups
30 Double unders
* Beast weight 225/155
Compare to Jan 15/23
---
9:30 Class
5 rounds
5 Deadlift
10 Knee/Leg Raise
5/4 Ski Cals
5 DB Strict Press
10 Ring Rows
5/4 Row Cals
Compare to Jan 15/23
Thursday Jan 11
🎉🎈🥳🎂 Happy Birthday today to Coach Pat!!
OTM x3
10 Thrusters (95/65)*
-rest 1 min-
OTM x 3
7 Thrusters (115/80)*
-rest 1 min-
OTM x 3
5 Thrusters (135/95)*
*Beastmode: (115/80), (135/95), (155/110)
---
OTM x 10
odd) 2 Bench Press
even) Alt DB Curl x 6/side
---or---
odd) 2 Strict Press
even) Single leg DL x 6/side
Friday Jan 12
🎉🎈🥳🎂 Happy Birthday today to Deb Siemens and Nicole Fehr!!
OTM x 10: 3 Power Snatch
9:30 Class:
OTM x 10
Odd: 6 DB Snatch
Even: 6 Goblet Squat
---
21-15-9
Bike Cals
Bar Facing Burpees
Saturday Jan 13
🎉🎈🥳🎂 Happy Birthday today to Elias Labarthe!!
OT90 x 8
odd) 8/6 Cal Row then Pull up volume
even) 8/6 Cal Ski then T2B volume
---
13 min AMRAP
15/12 Cal Row
15 Wall Ball (20/14)
15/12 Cal Ski
15 Med Ball Cleans (20/14)
---
7 min to find heaviest Squat Clean + Front Squat
Sunday Jan 14
10 min AMRAP
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20")
Cashout:
OTM x 12
1) Farmer Hold
2) Dball Hold
3) Plank Hold
I did 7/7 days for steps but cant get poll to work !