Wednesday 1/8/2025

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WOD 
"The Amazing Race"
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking Lunge 75#/55#
*30:00 Time cap

Accessory 
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Tuesday 1/7/2025

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Strength 
Deadstop Deadlift 1x3
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes

WOD
"The Challenge"
10 Sets of :45 on/:15 off:
10 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells in remaining time
*Score is total burpees

Monday 1/6/2025

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WOD
"Survivor"
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls 20"/14"
15 Toes to Bar
*Score is slowest set
**No Rx if slowest set us 5:00

Accessory  
Gymnastics: Ring Muscle-ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
- rest 1 minute between sets -
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
---Rest 60 seconds between sets --
Video: bit.ly/3VY6guW