Workout of the Day Monday Jan 16th 2022


A.) Back Squat / DB Sit Up Superset:

8 Reps Back Squat
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.

*Your goal today is to hit all 3 sets with the same weight as last week, but for 8reps instead of 7. Next week will be a recovery week, followed by aNEW cycle the following week!

B.) 15min. AMRAP:

25 Wall Balls (20/14)
50/40 Cal Row or 40/30 Cal Bike or 800m Run
75 Overhead Squats 45/35lb bar
100 Double Unders

Can anyone make it back to the OHS on the 2nd round?!


Pigeon stretch x 1 min

Couch stretch x 1 min 

Banded thoracic rotations x 10 ea side

Booty Crew:

A.) 4-5 Working Supersets:

12 Hip Thrusts
8-12 Sumo Deadlifts

B.) 3x Walking Lunge Drop Set

10 Walking Lunges
10 Stationary Lunges Rt Leg
10 Walking Lunges
10 Stationary Lunges Lt Leg
-Repeat with lighter weight
-Repeat with just body weight
-That’s just 1 set.

C.) 3x

15-20 Standing Banded Abductions
15 Ball Leg Lifts + 15 Ball Flutter Kicks

Categories: WOD