Week of Monday, January 27th 2025

Week of Monday, January 27th 2025 

Monday, 1/27/25

Warmup: 3 rounds

10 quadruped bird dogs

10 good mornings

20 alternating single leg pike transitions

15 straight arm band pulldowns

A1) Single leg deadlift - 4 x 6

-each side 

-increasing

- heavier than last

A2) Lat pulldowns - 4 x 15

B) 10 min AMRAP

Ascending rep ladder starting at 1

x single leg crawl out or burpee left

x single leg crawl out or burpee right

2x pullups

Tuesday 1/28/25

Warmup : 3 rounds

10 push-ups

10 turkish sit-ups

10/10 half kneeling single arm KB presses

A1) Turkish get-ups - Heavy 1 on each side

- each arm 

-heavier than last week

A2) Ring dip negative - 4 x 3 (5 sec hold at top, lower slowly, 5 sec hold at bottom)

B) 5 rounds for time

10 ring dips / 20 paralette dips

20 Heavy russian KB swings (32 / 24)

Wednesday 1/29/25

Warmup : 2 rounds

40 single unders

30 mountain climbers

20 squats

10 burpees

Then practice double unders

A) 30 min EMOM - 5 rounds

Min 1 : Double unders

Min 2 : Push-ups

Min 3 : Rest

Min 4 : Squat jumps

Min 5 : Bike or ski for cal

Min 6 : Rest

Thursday 1/30/25 

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) Hang power Snatches - 6 x 3

B) 6 min AMRAP

15 Push press (95 / 65)

50 jumps over the bar

Friday 1/31/25 and Saturday 2/1/25

Warmup: 3 rounds for time

10 cal row

15 scap pulls

20 russian kb swings

Partner WOD - 35 minute AMRAP:

Buy in : 3k row, switching every 500 m

AMRAP : in remaining time, switching every round

15 slam balls

10 Toes to bars

5 Burpees