Monday 01.20.25
Gymnastics Work
Every 1:30 x 5 Sets:
1 Kip Swing + 2 Toes to Something + 2 Toes to Bar
“Buzzer Beater”
For Time:
10-9-8-7-6-5-4-3-2-1
Alt. DB Devils Press (50/35#)
2-4-6-8-10-12-14-16-18-20
Toes to Bar
* Complete 35 Double Unders after each full round.
* 22 minute time cap.
Extra Credit
Part 1:
Bench Press
10-10-10-10-10
* Start moderate and build to mod-heavy. One more set of 10 reps this week. Between each set of Bench Press, perform 10-15 Single Arm Banded Lat Pushdowns per side.
*Rest as needed between Part 1 & Part 2.
Part 2:
8 Minute EMOM:
MIN 1 – :45 Single-Single-Double Unders
MIN 2 – :45 Anterior Tib Raises
Tuesday 01.21.25
Deadlift
5×3
* Tempo (31X1)
* Keep weight moderate-heavy across all sets.
“The Alley-Oop”
12 Minute AMRAP:
200 Meter Run, 250/200 Meter Row, or 600/500 Meter Bike
5/5 Front Rack Lunges (115/75#)
20 Up-Downs
Wednesday 01.22.25
Bench Press
On a 15:00 running clock…
Build to a mod-heavy 3-Rep
“Jump Ball”
Every 4:00 x 4 Sets
3-6-9-and so on…
Box Jump Overs (24/20″)
Wall Balls (20/14#)
* Rest 1:00 between sets.
* Begin at the start of each AMRAP.
* Score is lowest round.
Extra Credit
3 Sets:
50 Double-Unders or 1:00 Practice
* Rest 1:00
1:00 Calf Smash
* Rest 2:00 between sets.
Thursday 01.23.25
“Fast Break”
30 Minute AMRAP:
2000/1800 Meter Row
1 Mile Run or 4800/4000 Meter Bike
1000/800 Meter Row
800 Meter Run or 2400/2000 Meter Bike
500/400 Meter Row
400 Meter Run or 1200/1000 Meter Bike
Friday 01.24.25
Front Squat
5×3
* Tempo (31X1)
* Keep weight modrate-heavy across all sets.
“Open 20.1”
10 Rounds for Time:
8 Ground to Overhead (95/65#)
10 Bar Facing Burpees
*15 minute time cap.
Extra Credit
Part 1:
3 Sets:
20 Alt. DB Incline Bench Press
* Rest :30
10 Ring, Bar, or Bench Dips
* Rest 2:00 between sets.
* Rest as needed between Part 1 & Part 2.
Part 2:
For Quality:
50-40-30-20-10
Double-Unders
* Between each set, perform 10-15 Push-Ups.
Saturday 01.25.25
Gymnastics Work
8 Minute EMOM:
Practice 1-3 Rep of Gymnastics Options
* Goal should be a quality set of reps with no misses.
* Gymnastics Options: Strict Pull-Ups, Chest to Bars, Hips to Rig, Bar or Ring Muscle-Ups
“Double Team”
In teams of 2…
20 Minute AMRAP:
P1: 5 BMU + 40 Sit-Ups
P2: Max Calories on Bike
*When P1 completes the BMU and Sit-Ups they will move to the Bike.
Sunday 01.26.25
“And One”
8 Minute EMOM:
MIN 1 – :45 Double or Single Unders
MIN 2 – :45 Kettlebell Swings (Athlete Choice)
* Rest 1:30
10 Minute EMOM:
MIN 1 – :45 Weighted Box Step-ups (Athlete Choice)
MIN 2 – :45 Plank Hold
* Rest 1:30
8 Minute EMOM:
MIN 1 – :45 DB Drag
MIN 2 – :45 KB or DB Goblet Squats (Athlete Choice)