Monday 01.13.25
3 Sets:
On a 5:00 running clock…
1:00 Cardio Choice
15 DB Chest Flies
15 DB Sumo Deadlift High Pulls
50 Single Unders
* Rest 2:00
4 Minute AMRAP:
2-4-6 and so on…
Sit-ups
Heel Taps
Tuesday 01.14.25 Move 45 at Home
5 SETS
ON A 3:00 RUNNING CLOCK…
10 Surrenders
10 Plank Jacks
10 Glute Bridges
1:00 Hollow Body Hold
*Rest in Time Remaining
-Rest 2:00-
MAX Burpees in 3:00
Wednesday 01.15.25
2 Sets:
10 Minute AMRAP:
12 Alt. DB Suitcase Step-ups
30 Plate Hops
12 DB Slides
30 Jumping Jacks
12 Weighted Sit-ups
30 Plate Hops
-2:00 Rest b/t Sets-
Thursday 01.16.25 Move 45 at Home
21 MIN EMOM:
MIN 1 – Mountain Climbers
MIN 2 – Rope Climb Crunches
MIN 3 – Up Downs
Friday 01.17.25
Partner Friday
21 Minute AMRAP:
40 Alt. DB Snatches
30 DB Good Mornings
20 DB Thrusters
* 1000m Bike performed together
* Split all other reps between partners
Finisher
1 SETS
1:15 Tall Plank Hold
-:15 Rest-
1:15 Side Plank (R)
-:15 Rest-
1:15 Side Plank (L)
-:15 Rest-
1:15 Plank Rotations
Saturday 01.18.25
10 Minute EMOM:
MIN 1 – :45 Bike or Row
MIN 2 – :45 Shuttle Runs
Rest 2:00
10 Minute AMRAP:
10 Burpees
12 Banded Dead Bugs
15 Bicep Curls