Your Week of Workouts (012924)

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Thank you Cate for running it once again this year!

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YOUR WEEK OF WORKOUTS

Monday 012924 - 38/63 

WU: 3x

:30 - :45 - :60 Elbow Plank Hold*

10 Alternating Stepback Lunges

10/8 Push Ups w/ 1 Tap 

10 Oh Kb Swings 

*Not everyone is able to do these for this long well. Hold the base model as long as you are able but before failing, drop to one knee then both knees. Keep your butt squeezed down and you will still very much feel your abs burning. 

Mini- Band Warm Up for Front Squats 

Strength: Front Squats

E2:30M

5 Pause Front Squats - 10 Front Squats - 5 Pause Squats - 7 FSq - 3 PS - 5 FSq - 3 PS 

The Fun: E3M x4 

:30 p/ Leg: 10 Split Squats (1 Leg p Round) - Can be weighted 

*If you are not able to collect reps for the full :30, simply hold position without locking out the leg. Just move when you can. 

And Then, 

10 OH Kb Swings (70#/53#)

Burpee Broad Jump Down

Tuesday 013024 - 46/67

WU: 

4/2 - 8/5 - 12/8

Calorie Bike 

1 Wall Climb 

100 Single Unders 

15:00 EMOM

1) 3 Handstand Push Ups or 2 Full ROM Negatives or 3 Kick Ups 

2) 15 Double Under Practice 

3) 10/7 Cal Bike 

[4) If more than 18 athletes: 15 Sit Ups 

The Fun: 3-5x 

20 Sit Ups 

10 EB Upright Row to Strict Press (No Hips. Lighter May Be BetteR)

2 Wall Climbs 

Suit Case Carry Down & Back 

Extra Work: Super Light 

15 - 12 - 9 - 9  

DB Lateral Raises

DB Front Raises 

- You Go, I Go with a Partner 

Wednesday 013124 - 47/69

WU: 

10/8 - 15/12

Cal Row 

Lunge for Stretch Down 

10/7 “UB” Strict Pull Ups*

Gate Run (w/ some pace) 

*As many strict straight into jumping to finish the 10

Mid: :20 On/:20 Off Alternating Sides x5 p Side  (

:20 Elbow Side Plank w/ Variations 

Stamina: 3 RFT (15:00 co)

20/16 Cal Row (1:00 Max Effort)

Alleyway Run

Rest 2:00 

The Fun: Unbroken Deadlift Ladder 

E3M x5 (Each column is a Round)

185/125              10 - 8  - 6 - 4 - 2

225/145              0 - 8 -  6 - 4 - 2

255/165              0 - 0 - 6 - 4 - 2 

275/185              0 - 0 - 0 - 4 - 2  

315/2050 0 - 0 -  0 - 0 - 2 

Cal Bike  12/8 Every Round 

*4 Barbell Paths 

1) Rx Men

2) Scaled Men 135/155/185/205/225

3) Rx Women

4) Scaled Women 85/105/125/135/145

** If you reach a bar where you fail to safely move the bar for the assigned number of reps, you go to the bike to finish the round. On the next round stop two bars behind the failed attempt and complete all remaining reps in the round. Ex. I fail to get 4 at 275 for the boys in the 3rd column. On the next round I will progress as normal up to 225, then complete 8 Reps (4 remaining sets of 2) at 225 then finish on the bike.

Extra Work: :90 p Side

Pigeon Stretch 

Thursday 020124

WU: 2x

Gate Run

5 Air Squats

Lunge to the Middle

5 Air Squats

Lunge to the End

5 Air Squats 

5 Push Ups

Bear Crawl to the Middle 

5 Push Ups

Bear Crawl to the End

5 Push Ups 

The Fun: 4-5x :45 On/:15 Off Alternating Stations 

Max DB Flat Bench 

Lateral Box Hops*

Renegade Rows (25#/15#)**

Hamstring Assisted Ab Wheel 

Max Time Handstand Hold 

Rest for a Station 

* (Drive off Top Leg to Full Extension or Sub Lateral Step Over still locking out top leg before the switch)

** DB Push Up/Row Right/Row Left

Friday 020224

WU: 

Gate Run

And then, 3x 

4 Burpees 

6 Kipping Knee Raises 

8 Single Arm Gorilla Rows per Arm 

12 Box Step Overs 

Skill Pill: 10:00 EMOM

1-2-3-4-5-6-7-8-9-10

UB Kipping Pull Up*

Remainder of 10 as Target Burpees 

*Kipping only. If you know you will not get far, first scale would be to use 2 attempts to get there then finish with burpees. Otherwise, just follow the numbers with your jumping pull ups or ring rows. 

The Fun: 14:00 AMRAP 

10 Hanging Knee Roll Up w/ Med Ball 

8 Bent Over Barbell Rows (135#/85#)

12 Box Jump Overs (24”/20”)

Rest 1:00 

Extra Work: 3-5x

20/14 “UB” Tricep Push Ups 

20-30 Total Seated Alternating Supinated DB Curls 

Rest ~1:30

First Saturday FREE Community Workout 020324

Classes meet at 8am & 9:30am and Everyone is Invited

The Fun: 18:00 AMRAP 

18 Wall Balls (20#/14#)

9 Hang Power Cleans (135#/85#)

18 Sit Ups 

OH Plate Carry

Gun Walk 

The Finisher: 3x 

12 Barbell Hip Thrusts 

+ 12 Jumping Squat

Rest ~2:00