Monday Jan 6
30 On/ 30 Off
7 Rounds each
Calorie Bike
Calorie Row
Box Jump 24/20
Dball Carry 100/80
Tuesday Jan 7
Tempo Good Morning @ 3:1:1:1
4 sets of 6 reps Building to heavy
6 Rounds For Time
5 Strict Pull Up
25′ Front Rack DB Walking Lunge 2×50/35
Wednesday Jan 8
Bear Complex
Work to Heavy 3 Reps in 10 Minutes
Partner WOD
AMRAP 12
P1- Runs 16 Lengths
P2- AMRAPS
16 Air Squats
8 Push Up
8 Tuck Ups
Alternated every time partner finishes run
Pick Up AMRAP where partner left off
Score is total AMRAP’s
Thursday Jan 9
EMOM 10
Min 1: 6-8 Strict Knee 2 Elbow
Min 2: 50′ Bear Crawl
EMOM 10
Min 1: 30 sec Handstand Walk
Min 2: 10 Pistols
AMRAP 6
7 Plate Snatch 35/25
14 Lateral Plate Jumps
Friday Jan 10
3 Rounds For Time
24 Lateral Over Bar Burpee
18 Overhead Squat 95/65
600 M Row
Saturday Jan 11
Complex
1 Squat Clean + 2 Hang Squat Cleans
**6 sets from empty bar to daily max in 12 min
4 RFT
8 DB Snatch (50#/35#)
12 Wall Balls (20#/14#)
36 Double Unders
Sunday Jan 12
Teams of 2
In 8 min:
Ramp Reverse Sled Drag
**Score for combined load
**Done in 50′ increments
R2
In 8 min:
Row for max calories
**Done in 10 calorie blocks
R2
In 8 min:
AMRAP
20s Hollow Hold
10 Hollow Rocks
10 Rolling Plank
8 Burpees
20 Russian Twists (45#/35#)
**Alternate movements