01/29/24

WARM UP (10 minutes)

EMOM for 8 minutes

M1) 1 minute Rowing

M2a) 30-second Jump Rope

M2b) 30-second Good morning into vert jump

ACTIVATION (8 minutes)

4 Rounds for Quality

5 Depth Jumps

10 Russian KB Swings

STRENGTH (18 minutes)

PWR Snatch

3-3-3-3-3

Level 1) KB Swings (or) PVC/Barbell Hang PWR Snatch technique

Level 2) Work up to a heavy triple *singles

Level 3) Work up to a heavy triple *touch and go

METCON (18 minutes)

For time (18 minute CAP)

30/30 Hang DB Snatch @ 40/20

60 No Push Burpees

60 Sit-ups

60 KB Box Step-ups @ 54/35

Any order you'd like, and partition any way you want.

Level 1) Go lighter

Level 2) As Designed

Level 3) KB Snatch @ 44/25, 30 GHD Sit-ups & KB Box Step-ups @ 70/54

01/27/24

WARM UP (6 minutes)

Knee Pulls

Quad Pulls

Heel Scoops

Lunges

CORE (8 minutes)

Tabata Crunches

Tabata Mountain Climbers

METCON (36 minutes)

In Partners

2 Round for time (36 minute CAP)

a) 10 Shuttle Runs (25/25")

b) Wall Sit Hold

SWITCH

a) 10 Shuttle Runs (25/25")

b) Farmers Carry Hold

SWITCH

a) 10 Shuttle Runs (25/25")

b) Plank Hold

SWITCH

a) 10 Shuttle Runs (25/25")

b) Plate Overhead Hold

SWITCH

All Levels) Pick challenging weights but something you can hold on to, take the shuttle runs down to 8 as needed. Sub 1:45 of Bike for lower impact.

01/26/24

WARM UP (10 minutes)

8 minutes of

25/25" Bottom-up KB Carry

8 alt Worlds Greatest Stretch

8 No Push Burpees

25 second Ski (or) Bike

STRENGTH (16 minutes)

4 Rounds for Quality

6-8 KB Z-Press

20/20 second Side Plank March

8-12 DB Bent Over Row

20-30 second Handstand Hold

METCON (20 minutes)

EMOM for 20 minutes (4 Rounds for reps)

M1) MAX reps KB Push Press

M2) MAX reps Strict Pull-ups (or) Ring Rows

M3) MAX reps Slam Ball OTS

M4) MAX reps Toes to bar (or) V-ups

M5) REST

All Levels) Pick weights and methods that will allow you to keep moving!