Week of 1/1/23 - 1/5/24
Monday - 1/1/24
Open Gym
Tuesday - 1/2/24
20 Minute AMRAP:
24 Double-Unders or Crossovers
16 Alt. Reverse Lunges
12 Sit-ups
6 Toes to bar
Score = Total Rounds + Reps
Wednesday 1/3/24
Deadlift:
5 x 3 | Same Weight
“Panic Room”
EMOM - 10:
7 KB Swings (24/16 kg)
Max Burpees
Score = Total Burpees
Thursday - 1/4/24
For Time:
20-18-16-14-12-10-8-6-4-2:
Wall Ball (20/14 lbs)
500m Bike after Each Round
Score = Total Time
Friday - 1/5/24
5 Rounds - Not for Time:
6 Bench Press (increasing weight)
12/9 Calorie Ski
120’ Sled Push+Pull (225/155 lbs)
120’ Farmer’s Carry (24/16 kg)
Score = Bench Press Weight
