MONDAY, JANUARY 7th
A. 08:00-20:00
Single Arm Plank 4×20 seconds/side
Wide Grip Strict Pull Ups 4×7-10 reps
Lying Reverse Snow Angels 4×10 reps
B. 25:00-50:00
5 Rounds for Time:
400m Run
15 Thrusters (75/55lbs)
10 Burpees
Goal Time: 17-22 minutes CAP 25min
Scale to: 200m, 10 Th, 5 Burp
C. 3x10-20 GHD Sit-ups (10 Cals Active Recovery or Mobility Drill 1-2min btw sets)
TUESDAY, JANUARY 8th
A. 12:00-25:00
Back Squat 4 x 6 @ 70%
Active Rest btw sets: Empty Bar Muscle Snatches x 5 reps + 5 Behind the Neck Presses x 5 reps
B. 30:00-50:00
Alternating On the Minute x 20min
Minute 1: 2 Snatch (AHAP) *build as desired
Minute 2: 10 Sit-Ups + 40 Single Unders
Scale to: Power Snatch (hang); 5 Sit-ups + 20 SU
C. 3x1min Plank/ Weighted Plank Holds (10 Cals Active Recovery or Mobility Drill 1-2min btw sets)
WEDNESDAY, JANUARY 9th
A. 12:00-25:00
Sumo Deadlift 4 x 6 @ 70%
Active Rest btw sets: Thoracic Reach Backs x 10 reps each side
B. 35:00-50:00
3 Rounds for Time:
27/21 Calorie Row
21 Double KB Suitcase Deadlifts (70/53lbs)
15 Push-ups
9 Ring Dips
Goal Time: 9-13 minutes CAP 15min
Scale to: 21/15 Cals, 12-9-6 reps
C. 3x10-20 Russian Twists > 20sec Side Star Plank (10 Cals Active Recovery or Mobility Drill 1-2min btw sets)
THURSDAY, JANUARY 10th
A. 12:00-25:00
Push Jerk 4 x 6 @ 70%
Active Rest btw sets: Clam Shell x 10 reps ea side
B. 35:00-55:00
Complete 21, 15, 9 reps for time:
Power Cleans (115/80lbs)
Box Jump Overs (24/20")
Front Squats
Chest to Bar Pull-ups
Push Jerk
Lateral Over the Bar Burpees
Goal Time: 15-20 minutes, CAP 20 min
Scale to: 15,12,9 reps OR 12,9,6 reps
FRIDAY, JANUARY 11th
A. 20:00-40:00
Teams of 2, AMRAP 20:
50/35 Calorie Bike
50 Kettlebell Swings (70/53)
50/35 Calorie Bike
200 Meter Wreck Bag Run *each partner (50/35)
B. 45:00-60:00
KB Arm Bar x 1min ea side
25 Straight Leg Sit-ups
Roll Calves on KB 2min
25 Straight Leg Sit-ups
Max Effort Hollow Hold x 1-3 sets, rest 2min btw rounds
SATURDAY, JANUARY 12th
A.
Complete the following in 3 minutes, for 3 rounds:
8 Hang Power Cleans (155/105)
16 Wall Balls (20/14)
24 Calorie Row
Rest 3 minutes