Monday January 2
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5/side 1-arm kettlebell swings + 10 broad jumps]
+
Every :90 for 4 sets:
1st: 1 push jerk + 1 split jerk, only add weight if there is NO press out
2nd: 1-2 rope climbs, 2-3 wall walks, or 1-3 muscle ups (bar or ring)
+
AMRAP in 8:00
200m run or 250m row
5 tough power cleans, you pick the weight
7 burpees over the bar
+
2 rounds not for time:
20m/side 1-arm DB overhead carry
:30 hollow rocks
Tuesday January 3
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :20-:30 handstand or tripod hold]
+
A1. Back squat, 2-2-1-1 @20x1 tempo, :60 rest
A2. :30 bottom of a push up hold (chest 1-2” off ground), :60 rest
+
4 rounds for time:
12 alternating pistol squats or tough alternating dumbbell lunges
10 box jump overs
8 toes to bar
+
2 rounds not for time:
:30-:45 front leaning rest
40m plate pinch carry
Wednesday January 4
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 hand-release push ups + 5 inchworms]
+
A1. Push press, 3-3-3-3, :60 rest
A2. Bent over dumbbell rows w/both hands, 3x8-10, :60 rest
+
“Annie”
For time:
50-40-30-20-10
Double unders (100-80-60-40-20 single unders)
Sit ups
+
Not for time:
Focused mobility of choice
Thursday January 5
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5/side 1-arm KB overhead squats + 10 PVC good mornings]
+
A. 1 snatch-grip deadlift w/:01 pause off ground + 1 snatch pull, 1-1-1-1-1, begin a set every
2:00
+
3 sets:
For 3:00
5 snatches, you pick the weight
Max burpees in the remaining time
:60 rest
Score is total number of burpees
+
2 rounds not for time:
10-15 light band pull downs
10-15 leg raises
Friday January 6
A Max out Friday
+
AMRAP in 10:00 with a partner, partners alternate movements:
15 wall balls, 14 to 9’/20 to 10’
4 wall walks or 6-8 handstand push ups
15 row calories
Saturday January 7
10:00 warm up
row/run/bike @easy pace
Mobility
5:00 gymnastics skill work of choice
+
A. Alternating reverse lunges (bar on back), 3x10-12, 2:00 rest
B. Trap 3 (https://www.youtube.com/watch?v=uGn1NxSLBDI)
+
For time:
3-6-9-12-15-12-9-6-3
Kettlebell swings
Box jumps
Weighted sit ups
+
Bis, tris and abs of choice