01/22/24

WARM UP (10 minutes)

EMOM for 9 minutes

M1) Worlds Greatest Stretch

M2) Burpees

M3) PVC Thrusters

STRENGTH (20 minutes)

Bench Press

5-5-3-3-1-1

Level 1) Use DBs (or) keep the rep scheme as 6 sets of 5 reps

Level 2) Recommended percentages (75-80-85-90-95-95%+)

METCON (21 minutes)

For time (16 minute CAP)

64/56 Calorie Row

32 Wall Balls @ 20/14

16 Burpee Pull-ups

24 Wall Balls

12 Burpee Pull-ups

16 Wall Balls

8 Burpee Pull-ups

8 Wall Balls

4 Burpee Pull-ups

Level 1) 54/44 Calories, Air Squats & Burpees

Level 2) As designed

Level 3) 70/60 Calories & 30/20# Wall Ball

01/20/24

WARM UP (8 minutes)

Knee Pulls

Quad Pulls

Heel Scoops

Lunges

ACTIVATION (10 minutes)

3 Rounds for quality

20 Toe Raises

20 Calf Raises

20 Second Wall Sit Hold

20 Glute Bridges

10/10 Split Squats

LOADING (6 minutes)

Load the barbell for your first set.

STRENGTH (20 minutes)

4 Broad Jumps

20 Back Squats

4 Broad Jumps

16 Back Squats

4 Broad Jumps

12 Back Squats

4 Broad Jumps

8 Back Squats

4 Broad Jumps

4 Back Squats

Complete each couplet every 4 minutes (Couplet = Broad Jumps + Back Squats) Log the weight on the bar each round (5 total rounds/couplets)

Level 1) Use DBs

Level 2) As designed

01/19/24

WARM UP

10 minutes of:

10/10 Leg Swings

10/10 Arm Circles (FWB/BKWD)

10 PVC Shoulder Press

10 Air Squats

30 seconds of Jump Rope

20-30 Handstand Hold (or) Pike Hold

STRENGTH (20 minutes)

Push Jerk

5-5-3-3-1-1

Level 1) DB Push Press (or) Jerk

Level 2) As designed

METCON (11 minutes)

With a running clock for 11 minutes (Rounds + reps)

AMRAP in 5 minutes

10 Wall Balls @ 20/14

20 Double Unders

REST 1 minute

AMRAP in 3 minutes

6 Handstand Push-ups

12 Alt DB Snatch @ 40/20

REST 1 minute

AMRAP in 1 minute

Air Squats

Level 1) Go lighter and do singles

Level 2) As designed

Level 3) Wall Ball @ 30/20, DB @ 50/30