January 6th - 11th, 2025

MONDAY JANUARY 6, 2024

Warm up:
2:00 bike/row/ski/run

2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 banded presses
8 banded good mornings
8 glute bridges

Then:
1:00 banded trap stretch

STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 rep. Deadlift (Dec.23))

METABOLIC CONDITIONING :

Spicy Seventy!! In Honor of Steve’s 70th!!

For time:
70 double unders
70 jumping pull ups
70 walking lunge steps
70 kettlebell swings
70 sit ups
70 DB push presses
70 goblet squats

TUESDAY JANUARY 7, 2025

2:00 bike/row/ski/run

5/5 World’s greatest stretch
8 air squat plate press out
8 arch/hollow swings
8 supine shinbox rotations

Accumulate 1:00 bottom of squat

STRENGTH: 3 - 3 - 3 - 3 - 3 - 3 Back Squat (Dec.16)

METABOLIC CONDITIONING:

For time:
40 Mountain Climbers

Then,
5 rounds of:
10 toes-to-bars
10 box jump-overs

Then,
40 Mountain Climbers

WEDNESDAY “Mash-Up” JANUARY 8, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 Samson stretches
10 Single Leg RDL each side (KB or DB)
10 Double DB strict press - warm up weight
10 Box step ups
10 hips down push ups

METABOLIC CONDITIONING :

AMRAP 6 minutes of:
10 lower height Box step ups holding dumbbells
10 DB deadlifts
20 single DB supine Russian Twist

AMRAP 6 minutes of:
10 standard height Box step ups
10 DB burpees
20 V-ups

AMRAP 6 minutes of:
10 Standard height Box Jumps
10 DB push press
20 DB plank pull throughs

*Rest 3 minutes between workouts.

TEAM THURSDAY  JANUARY 9, 2025

2:00 run/bike/row/ski

2 Rounds for quality
4 Inch worms with seal & down dog
8 bootstrappers
8 arch/hollow swings
8 light wall balls

SKILL : Rowing technique!
Pick Drill: Coach-led
10-15 reps of each position
Then finish out the 5:00 clock on rower with quality rowing with perfect form!

TEAM METCON:

Team Dumbbell Linda
100-calorie row with good form ***3 burpee penalty for losing leg-hips-arms-arms-hips-legs sequence!
30 knees-to-elbows
30 wall-ball shots

**One partner works at a time, partition work as desired. Must maintain good rowing technique, better to keep it slower and perfect than have to do penalty burpees!

FRIDAY JANUARY 10, 2025  

Warm up:
2:00 easy row/bike/ski

2 Rounds
8 cat-cows
8 banded presses
8 airsquats
8 hips down push ups

STRENGTH : 3 - 3 - 3 - 3 - 3 - 3 Push Press (Dec.27)

METABOLIC CONDITIONING :

Tabata Barbara

2 rounds using the Tabata clock - for total time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 1 minutes between rounds.

SATURDAY JANUARY 11, 2025

0800 - 1000 OPEN GYM