Monday 12/30
Push-Jerk:
3×3 (Across with the same weight)
For Time:
10-20-30
Bike Calories (8-15-20 for ladies)
Push-Jerks
Front Squats
Barbell (95,65)
Tuesday 12/31
AMRAP 30:
20 Box Jumps
20 DB Box Step-ups
20 Alternating DB Cleans
*Rest 1:00 between rounds
DB (50,35) Box (24,20)
Wednesday 1/1
“Tom”
AMRAP 25:
7 Muscle-ups
11Thrusters (155,105)
14 Toes-to-Bar
Thursday 1/2
Every 5:00 for 6 Sets:
21/18 Calorie Row
15 Bar Facing Burpees
9 Sumo-Deadlift High Pull (115,80)
Friday 1/3
Rotate through for 16 minutes:
8/arm Alternating DB Z-Press
16 Banded Pull-parts
8/arm DB Bent Over Rows
16 Banded Tricep-Extensions
AMRAP 8:
8 Hand-stand Push-ups
40 Double-unders
Saturday 1/4
5 Rounds For Time:
32 Wall-Balls (20,14)
16 Deadlifts (225,155)
4 Rope Climbs
Sunday 1/5
“I Go, You Go” with a Partner
AMRAP 24:
10/8 Calorie Bike
10 Box Jump Overs (24,20)
10 Push-ups