Happy New Year!!! January 2-8!!

Tuesday

Buy in – EA Warm Up

A) Back Squat x3 – 10 min EMOM up to 8/10RPE

Metcon – 10 sets
16/13 Calorie Row
8 Lateral Burpee Over Rower
-rest 1 minute b/t sets-

Wednesday

Buy in – 3 Rounds

50 Skips

10 Dumbbell Single Arm Step Ups (5 each side) (light/moderate)
5 Strict Pull Ups
:30 Side Plank Hold (on forearm) each side

A) EMOM for 10 minutes perform 2 Hang Power Cleans.
Build in weight each set.
Work up to a 8.5/10 RPE

B) BB Good Morning – 3×5 @ 6-7/10

Metcon – 2 Sets

25 Front Squats (75/55)
75 Double Unders
25 Pull Ups
-rest 3 minutes between sets-

Thursday

Buy in – EA Warm up

A) Push Press – Build To a 2RM

Metcon – 4 FRT

600m Ski or Row

15 Bench Press @50-60%

Friday

Buy in – 3 Rounds

10 Shuttle runs

10 Front Squat (45/35)
5 Shoulder Press (45/35)
5 Thruster (45/35)

Metcon – for time

1-2-3-4-5-6-7-8-9-10
Thrusters (95/65)
2-4-6-8-10-12-14-16-18-20
25ft Shuttle Run

Body building super set

  • 8-15 Strict Pull ups
  • 20 Alternating Vsnaps
  • 10 Ring Rows
  • 40 Russian Twists

X3-4 sets

January 3, 2023

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