Monday Jan 6 - Sunday Jan 12, 2025

Monday Jan 6

 

Part A

 

4 sets:

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

5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.

- rest 1 minute between sets –

 

Part B

 

5 sets (1 set every 5:00)

25/20 Calorie Row

20 Wall Balls (20/14)

15 Toes to Bar

 

Tuesday Jan 7

 

Part A

 

Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)

12:00-15:00 minutes

 

Part B

 

10 Sets of :45 on/:15 off:

10 Dumbbell Power Cleans (2x35s/25s)

Max Burpee over Dumbbells in remaining time

 

Wednesday Jan 8

 

Part A

 

2000m Row for time

 

Part B

 

Teams of 2

5 sets: (each/1:1)

20/16 Calorie Air Bike

50ft Front Rack Walking Lunge (75/55)

 

Thursday Jan 9

 

Part A

 

Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom)

in 12-15 minutes

 

Part B

 

10 Shuttle Runs (down and back)

10 Strict Handstand Push Ups

15 Shuttle Runs

20 Handstand Push Ups

20 Shuttle Runs

30 Push Ups

20 Shuttle Runs

20 Handstand Push Ups

15 Shuttle Runs

10 Strict Handstand Push Ups

10 Shuttle Runs

 

Friday Jan 10

 

Part A

 

Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)

in 12-15 minutes

 

Part B

 

11.1/14.1

10:00 AMRAP

30 Double Unders

15 Power Snatch (75/55)

 

Saturday Jan 11

 

Teams of 2

440 calories on any machine

*Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2x50/35))

**Start with the Machine

 

Sunday Jan 12

 

100 Single Unders

30 Sit Ups

100 Single Unders

30 V-Ups

100 Single Unders

30 GHDs (Or Stick Sit Ups)

100 Single Unders