Monday 01.13.25
Gymnastics Work
Every 2:00 x 5 Sets:
2 Strict Handstand Push-Ups + 3-5 Kipping Handstand Push-Ups
* Rest with time remaining.
“Nate”
20 Minute AMRAP:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53#)
Extra Credit
Part 1:
Bench Press
10-10-10-10
* Start moderate and build to mod-heavy. One more set of 10 reps this week. Between each set of Bench Press, perform a set of max reps banded Dante rows.
* Rest as needed before beginning Part 2.
Part 2:
8 Minute EMOM:
MIN 1 – :30 Cross Over Single Unders
MIN 2 – :30 Max Reps Elevated Calf Raises
Tuesday 01.14.25
Tempo Front Squat
5×4
* Tempo (32X1)
* Keep weight moderate+ across all sets.
“Tic-Tac-T2B”
6 Rounds for Time:
12 DB Farmers Alt. Lunges (50/35#)
12 Toes to Bar
*12 minute time cap.
Wednesday 01.15.25
Clean Complex
Every 1:30 x 6 Sets:
1 Above the Knee Power Clean + 1 Below the Knee Power Clean + 1 Power Clean
* Build up to moderate-heavy weight.
“Power Clean Pay Day”
For Time:
Buys In: 800 Meter Run
Then…
30 Rounds:
1 Power Clean (135/95#)
1 Hang Power Clean
Buy Out: 800 Meter Run
* Row 1000/800 Meters or Bike 2400/2000 Meters
* 15 minute time cap.
Extra Credit
Part 1
3 Sets:
:45 Max Reps of Single-Single-Double Under
* Rest 1:00
20 Seated Weighted Calf Raises
* Rest 2:00 between sets.
* Rest as needed between Part 1 & Part 2
Part 2
3 Sets:
20 DB Incline Bench Press
* Rest :30
10/10 DB Tricep Kickbacks
* Rest 2:00 between sets
Thursday 01.16.25
“Snake Eyes”
3 Sets for Quality:
2:00 Cardio Choice
2/2 DB/KB Turkish Get-Ups (Athlete Choice)
20 Push-Ups
2:00 Cardio Choice
10/10 Half Kneeling DB/KB Arnold Press
20 Alt. Box Step-Ups
* No additional rest between sets.
Friday 01.17.25
Tempo Deadlift
5×4
* Tempo (31X1)
* Keep weight moderate+ across all sets.
“Open 14.1”
10 Minute AMRAP:
30 Double-Unders
15 Power Snatch (75/55#)
Extra Credit
Part 1:
Bench Press
5-5-5-3-3-1-1-1
* Start moderate and build to a heavy single for the day.
Part 2
6 Minute EMOM:
MIN 1 – :20/:20 Single Leg Single Unders
MIN 2 – :40 Double Unders or Double Under Attempts
Saturday 01.18.25
“Code Names & Cardio”
In teams of 2…
For Time:
100/80 Calorie Row
100 Pull-Ups or Ring Rows
30 Front Squats (165/115#)
80/65 Calorie Row
80 Pull-Ups or Ring Rows
20 Front Squats (185/135#)
60/50 Calorie Row
60 Pull-Ups or Ring Rows
10 Front Squats (205/145#)
* P1 works while P1 rests. Split work as needed.
* 26 minute time cap.
Sunday 01.19.25
“Battleship”
30 Minute AMRAP:
15 Burpee Box Jump Overs (Athlete Choice)
25 Russian KB Swings (Athlete Choice)
50 Sit-Ups
200 Meter KB Suitcase Carry
Alternate arms as needed to complete the 200 meter carry.