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Week of 1/6/25 - 1/10/25

, , ,

Week of 1/6/25 - 1/10/25

Monday - 1/6/25
Press Complex:

  • 1 Strict Press + 4 Push Press | Establish a Max

For Time | 21-15-9:

  • Pull-ups  

  • Push-ups  

  • Air Squats

    • Score = Total Time

    • Rx$ = Weight Vest

Tuesday - 1/7/25
20 Minute AMRAP:

  • 21/15 Cal Bike  

  • 45 Double Unders  

  • 30 Kettlebell Swings (24/16 kg)  

    • Score = Total Rounds + Reps  

    • Rx1 = 16/12 kg  

    • Rx3 = 32/24 kg

Wednesday - 1/8/25
Back Squat Complex - Establish a Max:

  • 2 Pausing Back Squats (3” Pause) + 2 Back Squats

Tabata - Not Alt. - For Total Reps | 8 Rounds of 20” Work / 10” Rest at Each Movement:

  • Alt. Lunges (in place - no walking)  

  • Alt. V-Ups  

  • BB Curls (empty bar)

    • 1 Min Rest between Movements

    • Score = Total Reps each Movement

Thursday - 1/9/25
E4MOM x 7:

  • 4 Deadlifts (225/155 lb)  

  • 8 Lateral Bar Burpees  

  • 200m Row    

    • Score = Time (7 Scores)  

    • Rx1 = 185/125 lbs  

    • Rx3 = 275/185 lbs

Friday - 1/10/25
6 Rounds - For the Distance:  

  • 2 Wall Walks  

  • 180’ DB Waiter’s Walk (50/35 lbs) (90’ each alt. every 30’)  

  • 1 Min Max SkiErg (distance - meters)

    • Score = Distance (6 scores)

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