Thursday 1/4/2024
/Strength
Shoulder Press 4x10
4x10 Shoulder Press (build up to moderate weight)
* Rest 60-90 seconds between sets
WOD
“Honey, you’ve never looked better”
For time:
50/40 Calorie Air Bike
15 Wall Walks
50/40 Calorie Air Bike
Wednesday 1/3/2024
/WOD
“I have class and you dont”
14:00 AMRAP
14/11 Calorie Row
14 Deadlifts 155#/105#
28 Crossovers
Skills and Drills
Gymnastics: Core Conditioning (Day 1)
All Levels:
Every 1:00 (8:00)
Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)
Even minute: 30 seconds of Strict Hanging Knee Raises
Tuesday 1/2/2024
/WOD
"Annie & Hallie"
For Time:
50 Wall Ball Thrusters 20#/14#
10x50ft Shuttle Run
40 Wall Balls 20#/14#
10x50ft Shuttle Run
30 Wall Balls 20#/14#
10x50ft Shuttle Run
Accessory
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
10 Dumbbell Bench Press @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 2 min b/t rounds-
