Week of Monday, January 6th 2025 Monday, 1/6/25 Warmup: 2 rounds 20 banded rows 20 step-ups 30 mountain climbers A1) Bulgarian split squats - 3 x 8 -each side -increasing A2) Lat pulldowns - 3 x 15 B) 12 min AMRAP 20 step through lunges left 10 pullups 20 step through lunges right 10 pull-ups Tuesday 1/7/25 Warmup : 3 rounds 10 push-ups 10 ring rows 15 band pull aparts 20 jumping jacks A) Bench press - work to a heavy 3 reps -In 20 min B) 3 rounds 20 dips 40 sit-ups 60 russian twists Wednesday 1/8/25 Warmup : 3 rounds 30 second plank 20 dead bugs 10 cat cows Then do a few reps at each station A) 30 min EMOM - 5 rounds of 30 seconds work / 30 seconds rest Min 1 : Double unders Min 2 : Jumping, alternating groiners Min 3 : Battle ropes Min 4 : Slam balls Min 5 : Bike or ski Min 6 : Toes to bar / hanging knee raises / dead hang Thursday 1/9/25 Warmup - 2 rounds 10 PVC good mornings 10 PVC shrug high pulls 10 drop squats (body weight) 20 sec front rack stretch Wrist stretch 2 rounds (1 pvc & 1 bar) 8 Muscle cleans 8 Power cleans 8 Front Squats 4 Squat cleans A) 1 squat clean + 1 hang squat clean - 7 sets - increasing - use hook grip B) 8 min AMRAP 20 squat jumps Max effort push-ups Friday 1/10/25 and Saturday 1/11/25 Warmup: In any order 3 rounds for time 10 cal row 15 scap pulls 20 russian kb swings Partner WOD: For time in any order 150 calories rowing 150 wall ball tosses to partner 100 box jumps 100 ball slam bounce passes 50 pull-ups 50 burpees
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