Jan. 27th - Feb.1, 2025
MONDAY JANUARY 27, 2025
Warm up!
2:00 run/bike/row/ski
2 Rounds
4 Inch worms with seal and down dog
8 jumping squats
8 bent over medball chest throw
8 Double DB strict presses
STRENGTH : DB Palms facing Bench Press 8 - 8 - 8 - 8 - 8 reps. building
METABOLIC CONDITIONING :
3 rounds for time of:
21 DB Front squats (35/20)
15 box jumps (24/20”)
9 strict handstand push-ups/box HSPU/push ups
TUESDAY JANUARY 28, 2025
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 cat-cows
8 PVC pass throughs
8 PVC good mornings
8 Scap pull ups
STRENGTH : Snatch Grip Deadlift - High Pulls 5-5-5-5-5-5
METABOLIC CONDITIONING
10:00 AMRAP
2-4-6-8-10-etc
Power snatch (95/65)
Pull ups/ring rows
WEDNESDAY “Mash-Up” JANUARY 29, 2025
Warm up:
2:00 run/bike/row/ski
1 Round
10 bootstrappers
10 single arm DB press each arm
10 barbell deadlifts
10 hips down push ups
10 barbell hang power cleans
10 bench dips
Warm up power clean and DB push jerks
METABOLIC CONDITIONING :
AMRAP 6 minutes of: (as far as you get or a time for max. points and extra rest)
15 - 12 - 9 - 6 - 3 Power Clean, 135/95
3 - 6 - 9 - 12 - 15 Lateral Burpee over bar
AMRAP 6 minutes of:
5 strict pull - ups/5 negatives with toe support
6 ring dips/bench dip)
:30 second hollow hold
AMRAP 6 minutes of:
18 Calories, Air Bike
12 Candlesticks
6 single DB Push Jerks each arm (50/35)
*Rest 4 minutes between workouts.
TEAM THURSDAY JANUARY 30, 2025
2:00 run/bike/row/ski
2 Rounds for quality
5/5 World’s greatest stretch
8 PVC passthroughs
8 Samson stretches
8 scap pull ups
SKILL : Kipping + Toes to bar
Superset
1) 3 sets x 8 hollow rocks
2) 3 sets x 8 arch rocks
Rest as needed between movements
1-3 sets x 6 arch/hollow swings on bar - If still working on kip, 3 sets - start with small kips, increase amplitude each set.
2-3 sets x 3 arch/hollows + kipping knees to elbows or knee raises - working on timing of toes to bar
1 set x 3 kipping knees to elbows + 3 toes to bar
*Must pass through 1 set of each movement before advancing. Do not advance if you can’t link the knees to elbows.
*If still working on hanging and not yet kipping perform 3 sets x of :15-:30 hang from bar, can use toe support
TEAM METABOLIC CONDITIONING
Complete as many reps as possible in 30 minutes of:
800-meter Row
20 toes-to-bars/knee raises/Toes to KB - work on your kipping here! Stay at kipping knee raises if you can’t link the T2B
40 mountain climbers (full knees to elbows)
*One partner works at time. Partition reps as desired.
FRIDAY JANUARY 31, 2025
2:00 bike/row/ski/run
2 Rounds
1:00 single unders/double unders 2nd round
8 air squats
8 banded presses
8 banded good mornings
8 deadbugs
STRENGTH: Strict Press 5 - 5 - 5 - 5 - 5 - 5 (new cycle)
METABOLIC CONDITIONING:
For time:
50 double unders/100 singles
40 KBS swings (53/35)
30 Sit ups
20 Goblet squats
30 Sit ups
40 Goblet squats
50 double unders/100 singles
SATURDAY FEBRUARY 1, 2025
OPEN GYM 0800 - 1000