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
