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]

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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

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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)

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For time:

3-6-9-12-15-12-9-6-3

Kettlebell swings

Box jumps

Weighted sit ups

+

Bis, tris and abs of choice