January 20th - 25th, 2025

MONDAY JANUARY 20, 2025

Warm up:
2:00 bike/row/ski/run

2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 PVC good mornings
8 glute bridges
4 scap pull ups

Then:
1:00 banded trap stretch

STRENGTH : 2 - 2 - 2 - 2 - 2 -2 rep. Deadlift (Jan.6)

METABOLIC CONDITIONING :

Complete as many reps as possible in 16 minutes of:
75/100-calorie Row
30 jumping pull-ups
30 kettlebell swings

TUESDAY JANUARY 21, 2025

2:00 bike/row/ski/run

2 Rounds
5/5 World’s greatest stretch
8 air squat plate press out
8 double DB strict press
8 hips down push ups

Then: 1:00 bottom of squat hold

STRENGTH: Back Squat 2 - 2 - 2 - 2 - 2 - 2
(Jan 7.)

METABOLIC CONDITIONING:
For time:
21-15-9
Wall balls
Burpee to target

Cash out:
2-3 sets x 50ft (down and back) single arm farmer carry with heavy DB

WEDNESDAY “Mash-Up” JANUARY 22 , 2025

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders
10 air squats
10 banded presses
10 banded good mornings
10 barbell hang power cleans
10 barbell push presses
10 barbell push jerks
1:00 double unders

Warm up to working weight
Use same weight for all movements

METABOLIC CONDITIONING :

AMRAP 5 minutes of:
60 Single-unders
12 Push presses 95/65

AMRAP 5 minutes of:
50 Single-unders
10 Deadlifts 95/65

AMRAP 5 minutes of:
40 Double-unders/80 single unders
8 Power cleans **ADD 20# to previous weight

AMRAP 5 minutes of:
30 Double unders/60 single unders
6 Push Jerks *Same weight as Power Cleans

*Rest 3 minutes between workouts.

TEAM THURSDAY  JANUARY 23, 2025

2:00 run/bike/row/ski

2 Rounds for quality
8 bootstrappers
8 Samson stretch
8 scap pull ups
8 bench dips (or hips down push if bench dip is what you are testing)

SKILL : Kipping

Superset
1) 3 sets x 6 hollow rocks
2) 3 sets x 6 arch rocks
Rest as needed between movements

3 sets x 6 arch/hollow swings on bar - start with small kips, increase amplitude each set.
*If proficient with the basic swing, hold a sock/wrist wrap/knee sleeve between your feet for each set and hold on to it!

*If still working on hanging and not yet kipping perform 3 sets x of :15-:20 hang from bar, can use toe support

TEAM METABOLIC CONDITIONING :

For Time:
3 rounds for time of:
35 dumbbell deadlifts (53/35)
35 AbMat/GHD sit-ups
35 box jumps (24/20”)

*One partner works at a time. Each partner will complete ALL reps!

Cool down:
Accumulate 1:00 couch stretch each leg
Foam roll back and shoulders

FRIDAY JANUARY 24, 2025  

Warm up:
2:00 easy row/bike/ski

2 Rounds
8 cat-cows
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press

2x barbell squat clean and jerk

STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 rep. Squat Clean and Jerk. Take your double and make it a triple (Jan.7)

METABOLIC CONDITIONING :

4 rounds for total reps (16:00):
1-minute max cal Echo bike
1-minute rope climb to 15 feet (scale pull-ups or supine to standing rope climb)
1-minute DB alternating hang power snatches
1-minute rest

SATURDAY JANUARY 2, 2025

0800 - 1000 OPEN GYM