Monday Dec 30, 2024 - Sunday Jan 5, 2025

Monday Dec 30

 

Part A

 

With a partner, switching as you choose:

4000m row

 

Part B

 

8 sets:

250/200m Row

5 Squat Snatch (135/95)

-rest 1:1 between sets-

 

Tuesday Dec 31

No scheduled classes today.  Open gym 9-11am

 

3 Rounds

100ft Single Dumbbell Walking Lunge (1x35/25)

30 Dumbbell Bench Press (2x35/25)

-rest 5:00-

3 Rounds

50ft Double Dumbbell Front Rack Walking Lunge (2x50/35)

15 Dumbbell Bench Press (2x50/35)

* In Part A, the DB can be held on the shoulders, in the "front rack," or any desired hold that keeps a hand in contact with the DB at all times while lunging. In Part B, the DBs must be held in a front rack.

 

Wednesday Jan 1

 

Happy New Year!!

 

No scheduled classes today.  Open gym 11:30am-4pm

 

Teams of 2:

25 Rounds

P1: 20 Calorie Ski (OR Row)

P2: 24 Calorie Bike Erg (OR another Bike OR 240m Run)

 

* 2024 into 2025. Happy New Year! Each round, one person does the Ski/Row while the other does the Bike/Run. Partners work at the same time. In the next round, they switch places. Totals per team for the workout: 500 cal Ski/Row and 600 cal Bike (or 6000m Run).

 

Thursday Jan 2

 

Part A

 

3 Rounds

 

10 Supported Single Arm DB Tempo Row (each side) 

-rest 30 seconds-

10 Inverted Skull Crusher

 

* Rest 2 minutes between rounds

 

Part B

 

18:00 AMRAP

9 Deadlifts (115/80)

12 Box Jumps (24/20)

15 GHDs (Or V-Ups)

 

Friday Jan 3

 

Part A

 

3 sets:

12 Bar Facing Burpees

12 Thrusters (95/65)

24 Pull Ups

12 Thrusters (95/65)

12 Bar Facing Burpees

-rest 3:00 between sets-

 

Part B

 

Accumulate 4 minutes of a farmer hold at a challenging weight 

-rest as needed between breaks-

 

Saturday Jan 4

 

Part A

 

4 rounds:

 

10 Inverted Skull Crusher

-rest 30 seconds-

10 Incline Dumbbell Hammer Curls

-rest 30 seconds-

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

-rest 30 seconds-

10 Kettlebell Side Bend (each side)

-Rest 2 minutes between rounds-

 

Part B

 

Teams of 2

3 sets (each/1:1)

200m Run/Row

8 Power Cleans (135/95)

200m Run

8 Power Cleans (135/95)

200m Run/Row

 

Sunday Jan 5

 

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2x50/35)

Minute 2: 10 Strict Pull-ups

Minute 3: 10 Deficit Push Ups (4"/2")