BLOCK #3

(JANUARY PROGRAM)

Begins: 01/04 & Ends: 01/31

IMPROVEMENT TESTING

  • Time a 1.5 mile; record the time.

  • Conduct MAX pull-ups with modifications used.

JANUARY GOALS

  • G.1: Timed mile & MAX Pull-ups

  • G.2: MAX Bench Press

WEEK ONE

FOUNDATION 3.1.F.

WORKOUT #181

UPPER BODY STRENGTH

HIIT 3.1.H.

WORKOUT #182

HIIT

FOUNDATION 3.2.F

WORKOUT #183

LOWER BODY STRENGTH

HITT 3.2.H.

WORKOUT #184

HIIT

FOUNDATION 3.3.F.

WORKOUT #185

STRENGTH + WOD

GOAL WORKOUT

RUNNING

40 MINUTES

WEEK TWO

FOUNDATION 3.1.F.

WORKOUT #186

UPPER BODY STRENGTH

HIIT 3.1.H.

WORKOUT #187

HIIT

FOUNDATION 3.2.F

WORKOUT #188

LOWER BODY STRENGTH

HITT 3.2.H.

WORKOUT #189

HIIT

FOUNDATION 3.3.F.

WORKOUT #190

STRENGTH + WOD

GOAL WORKOUT

RUNNING

40 MINUTES

WEEK THREE

FOUNDATION 3.1.F.

WORKOUT #191

UPPER BODY STRENGTH

HIIT 3.1.H.

WORKOUT #192

HIIT

FOUNDATION 3.2.F

WORKOUT #193

LOWER BODY STRENGTH

HITT 3.2.H.

WORKOUT #194

HIIT

FOUNDATION 3.3.F.

WORKOUT #195

STRENGTH + WOD

GOAL WORKOUT

RUNNING

40 MINUTES

WEEK FOUR

FOUNDATION 3.1.F.

WORKOUT #196

UPPER BODY STRENGTH

HIIT 3.1.H.

WORKOUT #197

HIIT

FOUNDATION 3.2.F

WORKOUT #198

LOWER BODY STRENGTH

HITT 3.2.H.

WORKOUT #199

HIIT

FOUNDATION 3.3.F.

WORKOUT #200

STRENGTH + WOD

GOAL WORKOUT

RUNNING

40 MINUTES