Week of January 14, 2024

Monday
Part A
Squat & Press
4 Tempo Back Squats 3+2+1
Sub maximal set of DB Press at 15lbs

Part B
EMOM - 18
Min 1: 15 Wall Balls
Min 2: 6 cal Bike
Min 3: Kipping Pullups for 40s - try and pick one number and stick with that number

Wednesday
Part A
4-5 Sets
1 Length of building and back 30lb Slam Ball jog
Trap bar walk gate and back, load as needed
5 Ball Slams with 30# Ball

Part B
Buy-in 500m Row
Immediately into
3 RFT
20 Situps
20 Walking Lunges total
20 Kettlebell Swings
Immediately into 500m Row

Thursday
Part A
40s of work, 20s of rest - 15 min
Deadlifts
Russian Step Ups
Pullups

Part B
15 Cal Bike
84 Single Unders
21 DB Push Press
11 Cal Bike
45 Single Unders
15 DB Push Press
9 Cal Bike
36 Single Unders
9 DB Push Press

Friday
Hip and Back Mobility for 15 min

Warmup

AMRAP 23
400m Run
9 Back Squats
50 Double Unders
7 Hang Power Cleans

Week of January 7, 2024

Monday
Part A
Squat & Press - 5 sets
3 Tempo Back Squats 3+2+1
6 Seated Arnold Press

Part B
EMOM - 18min
Min 1: 8 Cal Row
Min 2: 150m Run
Min 3: 10 Box Jumps/14 Step Ups

Wednesday
Part A
8 sets
Farmer’s Walk with Walk Handles - To gate and back, put plates down at gate and turn around to face the other way
5 Behind Head Slam Ball Throw

Part B
AMRAP 4 min - 4 Rounds
200m Row
25 KB Swings
20 Plank KB Pull Through (total)
15 V-Ups
Max meters on the row for remaining 4 minutes
Rest 2 minutes after each AMRAP

Thursday
Part A
5 sets of 2
Split Jerk

Part B
3 Rounds for Time
12 Deadlifts 110#
8 Hang Power Cleans
12 Over bar burpees
8 Pullups

Sweaty Fridays
30min Partner AMRAP
P1:
100m KB OH Carry
11 Front Squats
7 Push Press
Plank until partner gets back

P2: 400m Run