Monday January 9

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10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :20-:30 passive hang from bar] +
A1. 1 & 1⁄4 front squat, 5-5-5, :60 rest
A2. Seated dumbbell press, 3x8-10, :60 rest
+
For time with a 12:00 cap:
50 wall balls, 14 to 9’/20 to 10’
25 burpees
50 sit ups
+
2 rounds not for time:
:30/side plank
10-15 moderate band pull aparts

Tuesday January 10

10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10-15 light kettlebell swings + 10 broad jumps]
+
Every :90 for 4 sets:
1st: Split jerk w/:02 pause in dip, 1.1 (:10 between singles, re-rack) 2nd: :30 double under or kipping practice
+
AMRAP in 9:00
200m run, 250m row or :45 airdyne
8 shoulder to overhead, do not exceed 85/125
12 box jumps
+
2 rounds not for time:
20m/side 1-arm tough farmers carry
:30 leg hollow rocks

Wednesday January 11

10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 alternating dumbbell lunges + :20-:30 handstand or tripod hold] +
A. Rear-foot elevated dumbbell split squat, 3x10-12/leg @30x0 tempo, 2:00 rest +
For 12:00
1st: 8 thrusters, 65/95
2nd: 8/10 row calories
3rd: :30 wall walks or handstand push ups
+
2 rounds not for time:
10-15 banded good mornings
5 dragon flags

Thursday January 12

10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 hand release push ups + 10 dead bugs]
+
A1. Push press, 2-2-1-1, :60 rest
A2. Bent over dumbbell rows w/both hands, 3x6-8, :60 rest +
3 rounds for time:
400m run, 500m row or 2:00 airdyne
12 pull ups, barbell pull ups, or ring rows
10 burpees
+
Not for time:
Focused mobility of choice

Friday January 13

A. Max out Friday
+
For time with a partner:
40m dumbbell walking lunges, tough 50 kettlebell swings
40m dumbbell walking lunges
50 hand-release push ups
40m dumbbell walking lunges
50 goblet squats

Saturday January 14

10:00 warm up
row/run/bike @easy pace
Mobility
5:00 skillwork of choice
+
A. Bench press, 6-6-6 @20x1 tempo, 2:00 rest B. Trap 3, 3x8 reps, :90 rest
+
AMRAP in 10:00
10 box jump overs
12 alternating dumbbell snatches
1-3 muscle ups (bar or ring) or 3 wall walks
+
Bis, tris, and abs of choice