Monday Jan 1 - Saturday Jan 6, 2024

Monday Jan 1

 

Happy New Year.

Box is closed today.

 

Tuesday Jan 2

 

Part A

 

4 Rounds

 

10 Dumbbell Bench Press

10 Bent Over Banded Tricep Extension

 

Part B

 

50 Wall Ball Thrusters (20/14)

10x50ft Shuttle Run

40 Wall Balls (20/14)

10x50ft Shuttle Run

30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)

10x50ft Shuttle Run

 

Wednesday Jan 3

 

Part A

 

Every 1:00 (8:00) 

Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold) 

Even minute: 30 seconds of Strict Hanging Knee Raises

 

Part B

 

14:00 AMRAP

14/11 Calorie Row

14 Deadlifts (155/105)

28 Crossovers

 

Thursday Jan 4

 

Part A

 

4 sets of 10 Shoulder Press

 

Part B

 

50/40 Calorie Air Bike

15 Wall Walks

50/40 Calorie Row

 

Friday Jan 5

 

Part A

 

4 rounds:

 

8 Rear foot elevated DB Split Squat (each side)

10 Single Leg DB Hip Thrust

 

Part B

 

21-15-9

Devil press (35s/25s)

42-30-18 

Pull Ups

 

Saturday Jan 6

 

Part A

 

3 Rounds (40 seconds on/20 seconds) 

Plank Pull Through [use a weight you can control and brace core recommended 35/25 Dumbbell] 

 

-Rest 1:00- 

 

3 Rounds (40 seconds on/20 seconds) 

Max Wall Ball Throw Sit Ups

 

Part B

 

Teams of 2

3 rounds each

200m Run (row if weather doesn’t permit running)

8 Power Cleans (135/95)

200m Run (row if weather doesn’t permit running)

8 Power Cleans (135/95)

200m Run (row if weather doesn’t permit running)