Programming January 1st - 7th

Monday - January 1st

CLOSED FOR New Years DAY

Tuesday - January 2nd

“Burpee Paradise”

5 Minute AMRAP

5 Burpee Pull Ups  s(Burpee Bar Muscle Up)

12/9 Cal Row

*rest 5 minutes*

 

5 Minute AMRAP

10 Burpee Box Jump Overs f(24/20) s(30/20)

12/9 Cal Row

*rest 5 minutes*

 

5 Minute AMRAP

15 Burpee to 6” Target 

12/9 Cal Row

 

Wednesday - January 3rd

In 15 Minutes to find a heavy:

Hang Power Clean + Hang Squat Clean

+

2 Sets - 1 Minute Stations

AB Cals

Thrusters (75/55)

***rest 1 minute b/t sets***

 

Thursday - January 4th

“BioDome”

For Time: 

1000m Ski Erg

300 Double Unders f(100)

2000m Row

 

Friday - January 5th

“Not for Time Friday”

5 Sets NFT

7 Bench Presses s(165/115) f(135/95)

10/7 Strict Pullups f(elevated ring row)

15 Hip Extensions

 

Saturday - January 6th

“3 Amigos”

25 Minute AMRAP - Teams of 3 

15 D-Ball Over Shoulder s(150/100) f(100/70)

25 Synchronized Toes to Bar f(30 synchro abmat situps)

50/35 Cal AB

 

Sunday - January 7th

Get Outside and be Rad.