Monday 22.01.03

Track: Sweat

What the Helen

For Time:

1,200 Meter Row
63 Kettlebell Swings (35/25)
36 Kipping Pull Ups

Track: Train

What the Helen

For Time:

1,200 Meter Row
63 Kettlebell Swings (53/35)
24 Strict Pull Ups

Track: Compete

What the Helen

For Time:

1,200 Meter Row
63 Kettlebell Swings (53/35)
36 Pull Ups

Tuesday 22.01.04

Track: Sweat

Opening UP

AMRAP 15:

10 Wall Balls (14/10)
15 Burpee Box Jump Overs (24"/20")
20 Wall Balls (14/10)
15 Burpee Box Jump Overs (24"/20")
30 Wall Balls (14/10)
15 Burpee Box Jump Overs (24"/20")
…
Add 10 Wall Balls Per Round

Track: Compete/Train

Opening Up

AMRAP 15:

10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
…
Add 10 Wall Balls Per Round

Wednesday 22.01.05

Track: All

The Other Total

For Max Load:

Power Clean
Bench Press
Overhead Squat

Thursday 22.01.06

Track: All

Heat Wave

TEAMS OF 2

3 Rounds For Time [40 Minute Cap]
500 Meter Bike Erg
1,000 Meter Bike Erg
1,500 Meter Bike Erg

DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups

FLOW:
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups

P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups
P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups

P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups
P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups

P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
…
The workout will end with P2 completing 1,500 Meter Bike

Friday 22.01.07

Track: Sweat

Push To Start

2-4-6-8-10:

Wall Walks
Deadlifts (185/135)
Double Unders (10x)

Track: Compete/Train

Push To Start

2-4-6-8-10:

Wall Walks
Deadlifts (275/185)
Double Unders (10x)