Monday 12.30.24
Back Squat
On a 15:00 running clock…
Build to a Moderate 3-Rep
“NYE Ball Drop”
4 Rounds for Time:
500/400 Meter Row or 1200/1000 Meter Bike
30 Wall Balls (20/14#)
* 15 minute time cap.
Tuesday 12.31.24
Extended Warm-up
6 Minute EMOM:
MIN 1 – 3-5 Power Clean (build up to or past workout weight)
MIN 2 – 3-5 Pull-Ups
“Party Like It’s 2025”
On a 25:00 running clock…
2025 Meter Row
– Immediately Into –
AMRAP with time remaining…
20 Double Unders
2 Power Clean (185/135#)
5 Chest to Bars
Wednesday 01.01.25
HAPPY NEW YEAR!!
Rest Day
Thursday 01.02.25
Skill Work
4 Sets:
1:00 Plank Hold
:30 Handstand Hold
:30 Dead Hang Hold
:15 Chin Over the Bar Hold
* Rest as needed between sets.
* Option for Wall or Freestanding.
“Polar Plunge”
4 Sets:
400 Meter Run, 25/20 Calorie Bike, 35/30 Calorie Row
15 Toes to Bar or Toes to Something
30 Box Jumps (Athlete Choice)
* Rest 2:00 between sets.
* Score is total time.
* 26 minute time cap.
Friday 01.03.25
Snatch Complex
6 Minute EMOM:
1 Power Snatch + 1 Hang Snatch
* Option for Squat or Power.
“It’s the Final Countdown”
For Time:
10 Power Snatches (135/95#)
12 Muscle-Ups
20 Hang Power Snatches (115/75#)
10 Muscle-Ups
30 Hang Power Snatch (75/55#)
8 Muscle-Ups
* Option for Bar or Ring Muscle-ups.
* Modify 2:1 Up-Down Pull-ups
* 18 minute time cap.
Saturday 01.04.25
Snatch Complex
6 Minute EMOM:
1 Power Snatch + 1 Hang Snatch
* Option for Squat or Power.
“It’s the Final Countdown”
For Time:
10 Power Snatches (135/95#)
12 Muscle-Ups
20 Hang Power Snatches (115/75#)
10 Muscle-Ups
30 Hang Power Snatch (75/55#)
8 Muscle-Ups
* Option for Bar or Ring Muscle-ups.
* Modify 2:1 Up-Down Pull-ups
* 18 minute time cap.
Sunday 01.05.25
“New Year’s Goals”
30 Minute EMOM:
MIN 1 – :45 Shuttle Runs
MIN 2 – :45 Alt. V-Ups or Tuck-Ups
MIN 3 – :45 Russian KB Swings (Athlete Choice)
MIN 4 – :30/:30 Single KB Front Rack Hold (L/R)
MIN 5 – Rest
Each 25′ Length = 1-Rep.