Week of 1/8/24 - 1/12/24

Week of 1/8/24 - 1/12/24


Monday - 1/8/24
Strict Press

  • 5x10 (Same Weight)

    • Score = Weight

For Time
30-20-10:

  • Kettlebell Swings (eye level) (24/16 kg)

60" - 45” - 30”

  • Handstand Hold

    • Score = Total Time

    • Rx1= 16/12 kg

    • Rx3= 32/24 kg


Tuesday - 1/9/24
5 Rounds - 1 Minute Stations Max Reps:

  • Bike (Cals)    

  • Front Rack Lunge (75/55 lbs)    

  • Ring Dips

  • 30” Rest after each station

    • Score = Total Reps

    • Rx1= 45/35 lbs

    • Rx3= 95/65 lbs


Wednesday - 1/10/24
10 Minute AMRAP:

  • 7 Strict Pull-ups    

  • 10 Power Snatch (75/55 lbs)

5 Minute Rest
10 Minute AMRAP:

  • 7 Toes To Bar    

  • 10 Clean & Jerks (95/65 lbs)    

    • Score = Total Rounds + Reps (2 Scores)


Thursday - 1/11/23
Back Squat

  • 10-10-10-10 (Increasing)

    • Score = Weight

“Annie” Backwards
For Time: 10-20-30-40-50

  • Abmat Sit-ups    

  • Double Unders

    • 12 Minute Cap

    • Score = Total Time


Friday - 1/12/24
Tricep Pull-Down

  • 10 x 5 (Same Weight)

    • Score = Weight

“Tabata” - 16 Rounds - Alternate Rounds

  • Low Side Plank Hold (switch sides each round)

    • Every 2" = 1 Rep

    • Score = Total Reps

Time Trial:

  • 2000m Bike Erg

    • Score = Total Time

For Time:

  • 300 FT D-Ball Bear Hug Carry

    • Score = Total Time