MONDAY, JANUARY 11th
HAPPY BIRTHDAY HEATHER SCHERMERHORN and JEB CORLEY
A. 4 sets (new set every 10 min)
12/10 Cal Echo Bike
12 Dumbbell Thrusters (2x35/25)
12/10 Cal Echo Bike
9 Dumbbell Thrusters (2x50/35)
12/10 Cal Echo Bike
6 Dumbbell Thrusters (2x70/50)
Target time each set: 5-6 minutes
Time cap each set: 7 minutes
*Complete each assault bike interval around 75 seconds or less
* Scaling option 1 (Masters 45+)
4 sets (new set every 10 min)
10/7 Cal Echo Bike
12 Dumbbell Thrusters (25/15)
10/7 Cal Echo Bike
9 Dumbbell Thrusters (35/25)
10/7 Cal Echo Bike
6 Dumbbell Thrusters (50/35)
* Scaling option 2
4 sets (new set every 10 min)
10/7 Cal Echo Bike
7 Dumbbell Thrusters (25/15)
10/7 Cal Echo Bike
5 Dumbbell Thrusters (35/25)
10/7 Cal Echo Bike
3 Dumbbell Thrusters (50/35)
B. 3 Sets:
10 Suitcase Deadlifts (Each Side)
10 Upright Rows (Each Side)
10 Birddogs (Each Side)
TUESDAY, JANUARY 12th
HAPPY BIRTHDAY SARA MODAFF
A. Power Snatch + Hang Snatch + Snatch
- 2 sets x 1+1+1 reps @ 70% 1RM snatch
- 3 sets x 1+1+1 reps @ 75% 1RM snatch
* Rest 60-90 seconds between sets
HAPPY BIRTHDAY SARA MODAFF
B. For Time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (53/35)
30 double unders
Target time: 5-7 minutes
Time cap: 10 minutes
Scaling option 1 (Masters 45+)
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (36/25)
30 double unders
Scaling option 2
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings (35/26)
30 Single Unders
C. 3 Sets:
3 Turkish Get-Ups (Each Side)
5 Dumbbell Windmills (each side)
30 Sec Side Plank (each side)
WEDNESDAY, JANUARY 13th
A. For Time, Teams of 2
200 Wall Balls (20/14)
125 GHD Sit Ups (OR 175 Abmat Sit Ups)
75 Syncro Push Ups
Target time: 16-18 minutes
Time cap: 25 minutes
Scaling option 1 (Masters 45+)
Teams of 2
200 Wall Balls (14/10)
75 GHD Sit Ups (OR 125 Abmat sit ups)
75 Syncro Push Ups
Scaling option 2
Teams of 2
150 Wall Balls (14/10)
125 Abmat Sit Ups
75 Syncro Push Press
Individual Option
50 Wall Balls (20/14)
30 GHD's
75 Push Ups
30 GHD's
50 Wall Balls (20/14)
B.
3 sets
10 Dumbbell Bent Over Row
15 Glute Bridges
20 Abmat situps
40 Flutters kicks (each side)
60 Sec plank hold
THURSDAY, JANUARY 14th
A. Every min (10:00)
200/175m Row
- Rest 2:00 -
Every min (10:00)
5 Power Snatch (115/80)
* Weight must be Touch and Go
- rest 2:00 -
Every min (10:00)
10 Bar facing Burpees
Target time each set:
Row: 40-50 seconds
Power Snatch: 15-20 seconds
Bar Facing Burpees: 30-45 seconds
Time cap each set: 50 seconds
**Also Run 200m and/or Bike 15/12 Calories for sub options on the Row if needed
Scaling option 1 (Masters 45+)
Every min (10:00)
175/150m Row
- Rest 2:00 -
Every min (10:00)
5 Power Snatch (95/65)
* Weight must be Touch and Go
- rest 2:00 -
Every min (10:00)
8 Bar facing Burpees
* Scaling option 2
Every min (10:00)
150/125m Row
- Rest 2:00 -
Every min (10:00)
10 Alternating Dumbbell Snatch
- rest 2:00 -
Every min (10:00)
6 Burpees or 8 Up Downs
B. 3 sets
15 Hip Extension (OR 15 Superman)
10 Goblet Squats (increasing weight)
10 Deadbugs (each side)
FRIDAY, JANUARY 15th
HAPPY BIRTHDAY PHILIP SCHEETZ
A. Power Clean + Hang Clean + Clean:
- 2 sets x 1+1+1 reps @ 70% 1 RM clean
- 3 sets x 1+1+1 reps @ 75% 1 RM clean
* Rest 60-90 seconds between sets
B. For Time:
10 Deadlifts (135/95)
15 Hand Stand Push Ups
10 Deadlifts (185/125)
15 Hand Stand Push Ups
10 Deadlifts (225/155)
15 Hand Stand Push Ups
10 Deadlifts (275/185)
15 Hand Stand Push Ups
10 Deadlifts (315/205)
15 Hand Stand Push Ups
Target time: 8-10 mins
Time cap: 15 mins
Scaling option 1 (Masters 45+)
For Time:
10 Deadlifts (95/65)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (135/195)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (185/105)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (225/155)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (275/185)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
* Scaling option 2
For Time:
10 Deadlifts (50%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (60%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (65%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (70%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (80%)
15 Dumbbell Push press (moderate weight)
* Limited Equipment Option/ Large Class Option
Have Athletes partner up and complete the workout as team with double the reps going 1:1 back and forth for reps.
Exp:
Teams of 2
20 Deadlifts (135/95)
30 Hand Stand Push Ups
20 Deadlifts (185/125)
30 Hand Stand Push Ups
20 Deadlifts (225/155)
30 Hand Stand Push Ups
20 Deadlifts (275/185)
30 Hand Stand Push Ups
20 Deadlifts (315/205)
30 Hand Stand Push Ups
SATURDAY, JANUARY 16th
A. AMRAP 10 Minutes
10 Toes to bar
50’ Handstand Walk or 100' Double Dumbbell Overhead Carry (2x35/2x25)
-Rest 10 Minutes-
AMRAP 10 Minutes
1, 1, 2, 2, 3, 3, 4, 4….
Bar Muscle Ups
Power Clean and Jerks (155/105)
-Rest 10 Minutes-
AMRAP 10 Minutes
2 Rope Climbs (15’) (OR 10 Strict Pull Ups)
15 Dumbbell Bench Presses (2x50/35)
* Target rounds workout 1: 7+
* Target rounds workout 2: through round of 7
* Target rounds workout 3: 4+
* Minimum reps before scaling workout 1: 4
* Minimum reps before scaling workout 2: through round of 5
* Minimum reps before scaling workout 3: 3