January. 1st - 6th, 2024

Monday January 1st, 2024

Closed HAPPY NEW YEAR!!!

Tuesday January 2nd, 2024

Warm up!

2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 PVC snatch grip deadlifts
8 Russian twists

Then: 1:00 scorpion stretch each side

STRENGTH: 15 minutes to develop a 1 rep. quality Power Snatch (Dec.11)

METABOLIC CONDITIONING :

For time:
21-15-9 reps Echo-bike calories (or whatever bike is available)
Kettlebell goblet squats

WEDNESDAY “Monster Mash-Up” January 3rd, 2024

Warm up!
2:00 row/bike/ski
1 Round
5/5 World’s greatest stretch
10 DB strict press
10 DB Romanian DL (not single leg!)
10 DB front squats
10 scap only pull ups
10 plank shoulder taps
10 hollow rocks

Wall walk skill work:
2-3 reps of partial walks - 2 steps with the hands
2-3 reps of full walk

Warm up hang clean-front squat-push press

METABOLIC CONDITIONING :

AMRAP 8 minutes (rest :30 seconds between each round of this):
12 Hang Clean 155/105
10 Front Squats 155/105
8 Push Press 155/105

AMRAP 8 minutes:
5 strict Chin-ups (underhand grip)
1 - 5 Wall Walk (if you have 1 - do 1, 4 step partial - cool)/5 Push up shoulder taps

AMRAP 8 minutes:
18 Calories Rowing
18 Dumbbell Thrusters, 35/20

*Rest 3 minutes between workouts

TEAM THURSDAY  January 4th, 2024

Warm up!

2 Rounds for quality
Walk on toes 50’ (down and back)
Walk on heels 50’ (down and back)
8 alternating lunges
8 banded good mornings
8 hips down push ups
8 arch/hollow swings

Then: 1:00 each side calf stretch

SKILL : 10:00-15:00 Double Under Skill work!
*Review of proper arm, hand position for double unders, higher, slower jump, use the wrist flick to spin the rope

SKILL : Double - Under skills & progression

TEAM METABOLIC CONDITIONING :

For time:
15:00 AMRAP
20 cal bike - partition as desired
10 synchro burpees - chest on the ground together
10 synchro toes to bar/knee raises/toes to kb - toes touch bar/KB; knees at chest

Friday January 5th, 2024

Warm up!
2:00 run/bike/row
2 Rounds for quality
4 Inch worms with seal and down dog
8 banded presses
8 bootstrappers
8 banded good mornings
8 arch/hollow swings

1:00 banded trap stretch

STRENGTH : 20 minutes to establish a 1 rep. Deadlift (Dec.26)

METABOLIC CONDITIONING :

5 rounds for time of:
4 push-ups
8 Burpees without push-up (squat-thrust)
12 dumbbell box step-overs

Saturday January 6th, 2024

OPEN GYM 0800 - 1000