MONDAY, JANUARY 4th
HAPPY BIRTHDAY CLAY FULKS!
A. In 12 minutes, complete...
Power Snatch + Hang Snatch + Snatch
- 2 sets x 1+1+1 reps @ 65% 1RM snatch
- 3 sets x 1+1+1 reps @ 70% 1RM snatch
* Rest 60-90 seconds between sets
Scale to: 1 PS + 2 OHS > 3 PS > HPS x 3
B. 10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Toes to Bar
Strict Handstand Push Up
Target number of Reps: 100+
Minimum number reps before scaling: 80
Scaling option 1 (Masters 45+)
10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Toes to Bar
Handstand Push Up (kipping)
Scaling option 2
10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Knees to Elbows
Pike Push Ups
Scaling option 3
10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Abmat Sit Ups
Push Ups
C. 10 min double under practice
OR
30 unbroken double unders every min for 10 min
TUESDAY, JANUARY 5th
A. 3 sets (Every 5:00)
5 Squat Cleans (135/95)
4 Squat Cleans (155/105)
3 Squat Cleans (185/125)
2 Squat Cleans (205/135)
1 Squat Clean (225/155)
Target time each set: 2-3 minutes
Time cap each set: 4 minutes
* Scaling option 1 (Masters 45+)
3 sets (Every 5:00)
5 Squat Cleans (95/65)
4 Squat Cleans (135/95)
3 Squat Cleans (155/105)
2 Squat Cleans (165/115)
1 Squat Clean (185/125)
* Scaling option 2
3 sets (Every 5:00)
5 Squat Cleans (60%)
4 Squat Cleans (65%)
3 Squat Cleans (70%)
2 Squat Cleans (75%)
1 Squat Clean (80-85%)
* Scaling option 3
3 sets (Every 5:00)
5 Power Cleans (75/55)
4 Power Cleans (95/65)
3 Power Cleans (115/80)
2 Power Cleans (135/95)
1 Power Clean (155/105)
B. 12 Minute EMOM
Odd Minutes: 10-15 GHD Sit-Up + Remaining time Hollow Hold on GHD Sit-Up
*Substitute 15-20 Alternating V Ups and Hollow Rock Hold if needed
Even Minutes: Easy Cardio (OR Rest)
WEDNESDAY, JANUARY 6th
A. 2 sets for time:
25/20 Calorie Assault Bike (20/15 Calorie Echo Bike)
25 Push Ups
30 Alternating Step Ups (24/20)
100 Double Unders
30 Alternating Step Ups (24/20)
25 Push Ups
25/20 Calorie Assault Bike (20/15 Calorie Echo Bike)
- Rest 3:00 between sets -
Target time each set: 7-9 minutes
Time cap each set: 10 minutes
Scaling option 1 (Masters 45+)
2 sets
20/15 Calorie Assault Bike (OR 15/12 Calorie Echo Bike)
20 Push Ups
20 Alt. Step ups (24/20)
80 Double Unders
20 Alt. Step ups (24/20)
20 Push Ups
20/15 Calorie Assault Bike (OR 15/12 Calorie Echo Bike)
- Rest 3:00 between sets -
* Scaling option 2
2 sets
1 minute Max Cal. Assault Bike
15 Bar Push Ups
20 Alt. Step ups (20/16)
80 Single Unders
20 Alt. Step ups (20/16)
15 Bar Push Ups
1 minute Max Cal. Assault Bike
- Rest 3:00 between sets -
B.
3 Rounds:
15 Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)
15 Jefferson Curls (light) (OR 20 Banded Good Morning)
1:00 side plank right
1:00 side plank left
THURSDAY, JANUARY 7th
HAPPY BIRTHDAY STEVE SLOW AND SCOTT BATSON
A. In 12 minutes, complete...
Power Clean + Hang Clean + Clean:
- 2 sets x 1+1+1 reps @ 65% 1 RM clean
- 3 sets x 1+1+1 reps @ 70% 1 RM clean
* Rest 60-90 seconds between sets
B. For Time, teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
Target time: 15 minutes
Time cap: 20 minutes
Scaling option 1
Teams of 2
M/M-3500m Row
F/F-3250m Row
M/F-3000m Row
Individual option
For Time
2000/1750m row
- Alternate between 30 Seconds On/30 seconds off -
C. 3 sets
10 Stick Sit Ups
20 Alternating V-Ups
20 Russian Twist
10 sec Hollow Hold
- rest 1:00 between sets -
BONUS WORKOUT:
10 Rounds:
* Alternate rounds with a partner (5 rounds each)
15 Double Dumbbell Deadlifts 50s/35s
20 Jumping Air Squats
10 Burpees
**If you don't have a partner, rest 1:1 b/t rounds.
FRIDAY, JANUARY 8th
A. 3 Rounds for Time
12 Chest-to-Bar Pull-Ups
9 Burpees to bar
6 Front Squats (185/125)
-Rest 5:00 -
For Time:
36 Chest to Bar
27 Burpees to bar
18 Front Squats (185/125)
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes
Scaling option 1 (Masters 45+)
“Moses’s Mustache“
3 Rounds for Time
12 Pull-Ups
9 Burpees to bar
6 Front Squats (155/105)
-Rest 5:00 -
For Time:
36 Pull Ups
27 Burpees to bar
18 Front Squats (155/105)
* Scaling option 2
“Moses’s Mustache“
3 Rounds for Time
12 Ring Rows
9 Burpees
6 Front Squats (95/65)
-Rest 5:00 -
For Time:
36 Ring Rows
27 Burpees
18 Front Squats (95/65)
* Scaling option 3
“Moses’s Mustache“
3 Rounds for Time
12 Jumping Pull Ups
9 Up Downs
6 Goblet Squats
-Rest 5:00 -
For Time:
36 Jumping Pull Ups
27 Up Downs
18 Goblet Squats
B. 3 Sets:
10 DB Tempo Bench (Each Side)
15 Bent Over Plate/Dumbbell Rows
10 Birddogs (Each Side)
SATURDAY, JANUARY 9th
HAPPY BIRTHDAY BRYAN TRUITT!
A. For time:
40/32 Calorie Ski Erg (OR 40/32 Calorie Echo Bike OR 400m Run)
40 Deadlifts (225/155)
80/65 Calorie Row
40 Deadlifts (225/155)
40/32 Calorie Ski Erg (OR 40/32 Calorie Echo Bike OR 400m Run)
Scaling option 1 (Masters 45+)
For time:
30/24 Calorie Ski Erg or 30/24 Cal. Echo Bike or 300m Run
40 Deadlifts (185/125)
60/50 Calorie Row
40 Deadlifts (185/125)
30/24 Calorie Ski Erg or 30/24 Cal. Echo Bike or 300m Run
Scaling option 2
For time:
25/20 Calorie Ski Erg or 25/20 Cal. Echo Bike or 250m Run
40 Deadlifts (155/105)
50/40 Calorie Row
40 Deadlifts (155/105)
25/20 Calorie Ski Erg or 25/20 Cal. Echo Bike or 250m Run
Scaling option 3
2 Sets
20/15 Calorie Ski Erg or 20/15 calorie bike or 200m Run
40 Kettle bell Deadlifts
20/15 Calorie Row
Rest 3:00 between sets
B. For Time:
600m Run
30 Alternating Single Arm Devil's Presses (50/35)
600m Run