Monday 01.06.25
Overhead Complex:
On a 12:00 running clock…
Build to a moderate-heavy of:
1 Push Press + 2 Push Jerks
“Fresh Tracks”
5 Rounds for Time:
400 Meter Run, 500/400 Meter Row, or 1200/1000 Meter Bike
12 Shoulder to Overhead (135/95#)
* 16 minute time cap.
Extra Credit:
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
1.) Bench Press
10-10-10
* Start moderate and build to mod-heavy.
* Between each set, perform max reps banded lat pushdowns.
Rest as needed between parts 1 and 2.
2). 8 Minute EMOM:
MIN 1 – :45 Tall Jump Single Unders
MIN 2 – :45 Anterior Tib Raises
* If already proficient with Double Unders, practice max sets of Unbroken Double Under reps.
Tuesday 01.07.25
Deadlift
a 25:00 running clock…
Build to a heavy 1-Rep
“Breaking Ground”
12 Minute AMRAP:
6 Deadlifts (275/185#)
12 Push-Ups
18 Air Squats
Wednesday 01.08.25
Gymnastics Work
Every 2:00 x 4 Sets:
2 Kip Swing + 3 Toes to Bar + 4 Kipping Pull-Ups
* Rest with time remaining.
“Forward Motion”
For Time:
1000/800 Meter Row or 2400/2000 Meter Bike
50 Toes to Bar
1000/800 Meter Row or 2400/2000 Meter Bike
50 Pull-Ups
* 18 minute time cap.
Extra Credit:
1). TABATA (8 Rounds :20 Work/ :10 Rest)
MOVT 1 – Fast Single Unders
MOVT 2 – Crossover Single Unders
* Option for Max Double Unders
Rest as needed between parts 1 and 2.
2). 3 Sets:
10/10 Single Arm DB Incline Bench Press
Max Banded Tricep Pull-Downs
* Rest as needed between sets.
Thursday 01.09.25
“Turning the Page”
25 Minute EMOM:
MIN 1 – 20 Up-Downs
MIN 2 – 25 Russian KB Swing (Athlete Choice)
MIN 3 & 4 – Max Calorie Bike or Row
MIN 5 – Rest
Friday 01.10.25
Front Squat
On a 20:00 running clock…
Build to a heavy 1-Rep
“OPEN 17.5”
10 Rounds for Time:
9 Thrusters (95/65#)
35 Double Unders
* 15 minute time cap.
Extra Credit:
1.) Bench Press
7-7-7-5-5-3-3-3
* Start moderate and build to a heavy set of 3 for the day.
2.) Calf Mobility
2:00/Leg Poster Tib. Lacrosse Ball Smash
:30/Leg Calf Stretch (Heel Down / Toes Up)
1:00/Leg Barbell or KB Horn Calf Smash
Saturday 01.11.25
Extended Warm-up
10 Minute EMOM:
MIN 1 – 1 Rope Climb or 2 Strict Pull-Ups
MIN – 2 Power Cleans
* Start moderate and build to workout weight. Reps do NOT need to be TNG.
“Clean Slate”
In teams of 2…
15 Minute AMRAP:
1 Rope Climb or 2 Strict Pull-Us
2 Power Clean (185/135#)
10 Burpees
* Partners alternate full movements. P1 completes 1 Rope Climb, P2 completes 2 Power Cleans, P1 completes 10 Burpees, and then P2 completes 1 Rope Climb, and so on.
Sunday 01.12.25
“Leap of Faith”
Every 5:00 x 5 Sets:
200 Meter Run, 250/200 Meter Row, or 600/500 Meter Bike
20 Box Jumps (30/24″)
40 Sit-Ups
*Score is slowest set.
*Rest with time remaining.