Wednesday 1/17/2024

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

* Complete a set on the 2 minutes *

WOD
"McIntosh"
2 rounds For Time:
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or scale 20 Strict Pull Ups)

Tuesday 1/16/2024

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

* Complete a set on the 2 minutes *

WOD
"Honeycrisp"
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans 95#/65#

*every 5ft = 1 rep. Handstand walks are Rx+



Monday 1/15/2024

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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