Monday Jan 20 - Sunday Jan 26, 2025

Monday Jan 20

 

Part A

 

10 sets

3 Tempo Front Squat (60-70%) 

Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)

-rest 60-90 between sets-

 

Part B

 

5 Rounds

20/15 Calorie Air Bike/Row

20 Kettlebell Swings (53/35)

 

Tuesday Jan 21

 

Part A

 

EMOM8:

Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)

Even: 

Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)

Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)

Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)

 

For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.

 

Conditioning Option: 

8-minute EMOM:

Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set - all sets should be the same)

Even Minute: 30 seconds of Hollow Rocks

 

Part B

 

5 Sets:

100m Run (or 5x50ft Shuttle Run)

10 Burpee Box Jump Over (24/20)

15/12 Calorie Ski (OR Row) 

-rest 1:1 between sets-

 

Wednesday Jan 22

 

Part A

 

4 Rounds

 

10 Weighted Hip Thrust

-rest 30 seconds-

10 Bent Over Lateral Raises

-Rest 1 minute between rounds-

 

Part B

 

45 Toes to Bar

45 Power Snatches (95/65)

45 Toes to Bar

 

Thursday Jan 23

 

Part A

 

10 sets

3 Tempo Bench Press (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

-rest 60-90 seconds between sets-

 

Part B

 

13-11-9-7-5

Push Up + Renegade Row (50s/35s)

-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-

 

Friday Jan 24

 

Part A

 

Every 2:00 (6 sets) 

3 Power Cleans + 3 Push Jerks (moderate-heavy)

 

Part B

 

12:00 AMRAP

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

 

Saturday Jan 25

 

Teams of 2

4 Sets: (each/1:1)

4:00 AMRAP

40 Deadlifts (75/55)

40 Hang Power Cleans (75/55)

40 Shoulder to Overhead (75/55)

*Pick up where you left off after each set

 

Sunday Jan 26

 

3 rounds

25/20 Calorie Air Bike

10 Strict Weighted Chin Ups (35/25)