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
