Monday 12.30.24
“Dirty Thirty”
On a 24:00 Clock:
30 Box Step Ups
30 Alt. Hang DB Snatch
30 Glute Bridge + 1/4 Glute Bridge
30 Alt. Hang DB Cleans (switch every 5)
:30 Heavier OH Hold
Tuesday 12.31.24 Move 45 At Home
AMRAP x 10 MINUTES
50 Single Unders
12 Goblet Alternating Lunges
12 DB Slides
-Rest 2:00-
AMRAP x 8 MINUTES
50 Single Unders
12 Goblet Alternating Lunges
12 DB Slides
Wednesday 01.01.25
HAPPY NEW YEAR !!
3 Mile walk!
Thursday 01.02.25 Move 45 At Home
6 SETS FOR MAX REPS
1:00 – Sit Ups
1:00 – Jump Squats
1:00 – Tall Plank Shoulder Taps
1:00 – Rest
Friday 01.03.25
PARTNER FRIDAY!
On a 20:00 Clock or For Time:
100-80-60-40-20
DB Front Squat
DB Shoulder to Overhead
Rope Climb Crunch
*P1 works while P2 rests. Split work as needed
Saturday 01.04.25
“Saturday Sweats”
22 MIN AMRAP:
15 Cals on Bike
10/10 SA/SL KB Bent Over Row
15 Burpees
10/10 Split Squats
15 KB Romanian Deadlifts