Monday, January 20th

Main – WOD

Jucha’s Warm Up (No Measure)

15 pogo hops
15 air squats
15 toe touches
15 Iron Crosses
15 small shoulder circles (fwd)
15 large shoulder circles (fwd)
15 small shoulder circles (bkwd)
15 large shoulder circles (bkwd)
15 Michael Phelps Back Slaps
15 OH shoulder touches

Single leg squat and push up complex
5-4-3-2-1

3 Rounds of Cindy (No Measure)

3 Rounds:

5 Pull-ups
10 Push-ups
15 Air Squats

Ruh-ROW (Time)

4 RFT:

500m row (or 400m run)
75 double unders
Rx =
75 double unders OR 150 singles

Time cap – 18:00

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!