• Wednesday, January 8

    Strength;

    Squats – Week 1 hatch cycle

    Back squat – based off 1RM BS
    Every 2:30
    1×10@60%
    1×8@70%
    1×6@75%
    1×4@80%

    Front squat – based off 1RM FS
    Every 2:00
    1×5@60%
    3×5@70%

    WOD:

    7min ascending ladder
    3 t2b
    3 burpees
    6 t2b
    6 burpees
    9/9,12/12,……

  • Tuesday, January 7

    Strength:

    Push press – Every 2mins
    3-3-3-3-3

    * build as possible over sets

    WOD:

    3x
    1min Max box stepovers 50/35 24/20
    1min Max strict hspu’s
    1min Max cal row
    1mim Max kB snatch 53/35 (switch anytime)
    1min rest

    Midline:

    3x
    20kb sidebends/side

  • Monday, January 6

    Strength:

    Deadlift
    Week 1 (of 11 weeks)
    Deadlift: 1×2 @ 80%
    Speed deadlift: 8×3 @65% (every 90secs)

    WOD:

    Helen
    3 rounds
    400m run
    21 kB swings 53/35
    12 pull-ups

    Midline:

    Tabata
    Alternating side planks