Welcome to the FitFam Christina, Jenny, and Serenity!

Monday January 14

Warm up: 20 m bear crawl, 20 m lunges, 10 T Spine stretch x2

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12 minute emom

1: 7 strict barbell OH press

2: :30 wall sit

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13 min amrap

10 box jumps

10 burpees

30 double unders

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3 rounds not for time

:30 hollow hold

15 v ups

10 toe touches

Tuesday January 15

Warm up: 5 pull up or ring row, 10 push up, 15 squats x4

15 minute emom

1: 5 thruster (#65/45)

2: :40 bike sprint

3: 3 overhead squat (#655/45)

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16 minute emom count reps

1: :40 kb swings

2: :40 pull ups

3: :40 wall balls

4: rest

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not for time

accumulate 2 minutes of flutter kick

Wednesday January 16

Warm up: :30 wall sit, :30 hollow hold, 10 cat cows

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every 1:30 for 12 mins complete this complex

1 power clean

2 front squats

1 split jerk or push jerk

5 push ups

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16 min Amrap

250 m row or ski

8 power clean

8 front squats

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accumulate 2 minutes of a plank feet on swiss ball

Thursday January 17

Warm up: :20 side plank/ side, :20 chin over the bar hold, 20 lunges

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For 15:00

1: 8 Hang snatch (95/65)

2: 6 pull ups

3: :30 plank

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For time:

40 row calories

30 power snatches

20 bike calories

10 push ups

20 bike calories

30 dumbbell snatches

40 ski calories

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2-3 sets not for time:

40m plate pinch carry

10 windshield wipers w/empty bar

Friday January 18

Warm up: Pvc pass thru 10, banded tricep stretch :30, pvc around the

world 10

X 2

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Max Out Friday!!!!!

14 minutes to max out on your choice of exercise

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For Time:

7 cleans

200 m run

7 press

200 m run

7 burpees

x4

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3 rounds not for time

:30 hollow hold

20 sit ups

rest :45 seconds