Monday 1/15/2024

Strength
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 WOD
"Granny Smith"
2 sets For Time:
Each Set is 2 Rounds of
1:00 Max Calorie Air Bike
1:00 Max Burpee Box Get Overs 30"/24"
-rest 2:00 between sets-

Gymnastics
Advanced:
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Superman Pulses

Intermediate:
Accumulate 50 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses

Novice:
Accumulate 30 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses

***TIME CAP FOR ALL 7 minutes

Saturday 1/13/2024

WOD
"Miami Riverwalk"
Teams of 2 For Time:
60 Bench Press 135#/85# (split as needed)
800m Run (together)
40 Bench Press 155#/95# (split as needed)
800m Run (together)
20 Bench Press 185#/105# (split as needed)
800m Run (together)
 
* Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed.

Friday 1/12/2024

WOD
"Mayhem in Miami"
11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch 75#/55#

Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds

10 Barbell Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 2 min b/t rounds-

Thursday 1/11/2024

Strength 
Deadlifts:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Little Havana"
For Time:
50-40-30-20-10
Abmat Sit ups
Farmer Carry 70s/50s