Week of Monday, January 20th 2025

Week of Monday, January 20th 2025 

Monday, 1/20/25

Warmup: 3 rounds

10 quadruped glue extensions each side

10 good mornings

8 single leg cone touches each side 

15 straight arm band pulldowns

A1) Single leg deadlift - 3 x 8

-each side 

-increasing

A2) Lat pulldowns - 3 x 15

B) 10 min AMRAP

20 alternating renegade rows

15 db muscle cleans

10 pull-ups

Tuesday 1/21/25

Warmup : 3 rounds

10 push-ups

10 turkish sit-ups

10/10 half kneeling single arm KB presses

A1) Turkish get-ups - 4 x 2

- each arm 

-heavier than last week

A2) Ring dip holds - 4 x 30 seconds

B) 5 rounds for time

10 ring dips / 20 paralette dips

20 tuck-ups

Wednesday 1/22/25

Warmup : 2 rounds

40 single unders

30 mountain climbers

20 squats

10 burpees

Then do a few reps at each station

A) 24 min EMOM - 4 rounds of 40 seconds work / 20 seconds rest

Min 1 : Double unders

Min 2 : Hollow rocks

Min 3 : Battle ropes

Min 4 : Russian twists

Min 5 : Bike or ski

Min 6 : Lunges

Thursday 1/23/25 

Warmup - 3 rounds

10 PVC good mornings

10 PVC behind the neck presses

10 overhead squats 

2 rounds (1 pvc & 1 bar)

8 Snatch grip deadlifts

8 Snatch pulls

8 muscle snatches

A) Power Snatches - 6 x 3

B) 8 min AMRAP

Max effort push-ups

Every break, do 15 american kb swings (24 / 16)

Friday 1/24/25 and Saturday 1/25/25

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

A) 10 rounds (5 each)

15 /12 calories rowing

5 handstand push-ups

B) 10 rounds

15 Goblet squats

5 Pull-ups

C) 10 rounds

10 Burpee box jumps