January 13th - 18th, 2025
MONDAY JANUARY 13, 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 arch/hollow swings or floor hollow rocks
STRENGTH : 1 - 1 - 1 - 1 - 1 - 1 rep. Bench Press (Dec.31)
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 15 minutes of:
3 bar muscle-ups (scale 3 ring rows into 3 ring dips)
6 box jump-overs
TUESDAY JANUARY 14, 2025
Warm up:
2:00 bike/row/ski/run
2 Rounds
8 cat-cows
8 air squats/Barbell Front Squat 2nd round
8 Barbell Romanian deadlifts
8 Barbell muscle power cleans
8 Barbell strict press
STRENGTH : 2 - 2 - 2 - 2 - 2 - 2 rep. Squat Clean and Jerk. Take your single and make it a double. (Dec.30)
METABOLIC CONDITIONING :
3 rounds for time of:
10 hang power cleans @50% of your max squat clean
1-minute hang from the pull-up bar
1-minute handstand or plank hold
WEDNESDAY “Mash-Up” JANUARY 15 , 2025
Warm up:
2:00 run/bike/row/ski
1 Round
10 air squats
10 hips down push ups
10 Samson stretches
10 arch/hollow swings
10 light DB deadlifts
10 light DB front squats
10 light DB strict presses
10 light DB thrusters
10 light DB floor bench press
5 toes to bar/knee raises/toes to KB or rig
Warm up to working DB weight for all movements
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
12 DB Box step overs, 50's/35's
12 Dumbbell Thrusters, 50's/35's
AMRAP 8 minutes of:
20 cal Echo bike
20 Dumbbell Floor Bench Press, 50's/35's
AMRAP 8 minutes of:
15 Toes-to-bar
15 Dumbbell Deadlifts, 50's/35's
*Rest 4 minutes between workouts.
TEAM THURSDAY JANUARY 16, 2025
2:00 run/bike/row/ski
2 Rounds for quality
4 Inch worms with seal and down dog
8 single arm DB strict press
8 single arm DB high pulls
8 PVC pass throughs
:30 single under jumps
SKILL : Rowing technique! Last week!
Pick Drill: Coach-led
10-15 reps of each position
Then finish out the 5:00 clock on rower with quality rowing with perfect form!
TEAM METCON
Partner 1: Row 400/500m with good form :)
Partner 2: AMRAP
20 KBS (53/35)
15 Goblet squats
10 Sit ups
While P1 completes the row, P2 will work through the AMRAP. P2 will continue where P1 leaves off on the AMRAP. Score is rounds and reps.
FRIDAY JANUARY 17, 2025
2:00 bike/row/ski/run
2 Rounds
1:00 single unders/double unders 2nd round
8 air squats
8 PVC passthroughs
8 Light single arm DB high pulls
After DB high pulls take time to warm up the OHS
STRENGTH: Single dumbbell High Pull
In 3-4 sets build to a heavy 8Rm per arm, last of the series (Jan.3)
METABOLIC CONDITIONING:
For time:
42 double unders
21 overhead squats
30 double unders
15 overhead squats
18 double unders
9 overhead squats
SATURDAY JANUARY 18, 2025
OPEN GYM 0800 - 1000