123024-010324

Monday

Y2K

20 Min Flow

500/450m Row

20 Alt Reverse Lunges

:45 - :60 Plank

1000/900m C2 Bike or 22/18 Cal Echo

10 Strict Pull Ups

20 V-Ups or Tuck Ups

 

Rx+: 20 Alt Pistols, Weighted Strict Pull Up

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Tuesday

Strength Zone

Every :90 x 5 Sets:

4 Cleans

3 Front Squats

2 Shoulder To Overhead

New Year's Eve 2024

AMRAP 9

3-6-9-12-15…Etc.

Power Cleans 95/65

Pogo Burpees

 

Fitness: DB Thrusters, Regular Burpees

 

Rx+: 115/85

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Wednesday

New Years Day 2025

Fight Gone Bad

3 Rounds For Total Reps

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

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Thursday

Dark Side of The Moon

EMOM 25

Min 1: 12/9 Calorie Ski/:40

Min 2: 3 Wall Walks/5 Inch Worm + Push ups

Min 3: 12 Toe To Bar/Knee Raises or V-ups

Min 4: 12/9 Calorie Row

Min 5: 50 Doubles/75 Singles

 

Rx+:

15/12 Cal Machines

3 Wall walks into 3 wall-facing HSPU

24/20 box height

75 double unders.

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Friday

Hypnotized

4 Rounds For Time:

15 Wall Balls 20/14

10 Deadlift 225/155

 

Cap = 10 Minutes

 

Fitness: Scale WB and DL as needed.

Rx+: 30/20

Bash n' Smash

3 Sets:

21s (7-7-7) Barbell Bicep Curls

:20 Chin Over Bar Hold/Top of Ring Row Hold

 into:

3 Sets:

15 Supine Skull Crushers

:20 Bottom Push Up Hold