Workouts for January 8 – 14

Douglas Esposito Coach's Corner, Programming, WOD

Training VS. Testing Article By James Fitzgerald (OPT)
Sunday 8 Jan

BN Max – 15 min – Test

5X for time – Training
17 Med Ball CN
48 DU
only rest in-between each round if necessary

3X15 GHD Sit Ups and Extensions

3X10
DB Triceps Kickbacks
Cable Flyes
Wrist Flexion

Monday 9 Jan

7X1 W/Pull Ups and Dips for a 1RM

BKSQ 1RM – 15 min – Test

A+B Partner Workout, 3 RFT – Training
A) 25 STO (95/75#)
B) 25 Burpees

3X10
Cable Shrugs
supinated Cable Front Lower
Banded Side Raise

Tues Jan 10

“Isabel” – Test
30 SN for time @ 55%

1/2 “Cindy” – Training
10 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Wed Jan 11

“Grace” – Test
30 CNJK for time @ 55%

“Annie” – Training
50-40-30-20-10
DU
Sit Ups

Thurs Jan 12

SN skill work and mobility – 20 min – Training

“Diane” – Test
21-15-9
DL @50% 1RM
HSPU

Fri Jan 13

“Fran” – Test
21-15-9
Thrusters @45-50% (95/65#)
Pull Ups

7 min Burpees – Training Pacing

Sat Jan 14th

Row “Kelly” Row – Team Workout

5 RFT:
A) 500m Row
B) 30 Box Jumps (24/20″)
C) 30 Wall Balls (20/14#)
30 min cutoff

Do in 3 person teams A+B+C