Second Week Of January

Monday
Teams of 2 -25 minute AMRAP:
Athlete 1 – AQAP:
Row 500m
Athlete 2 – AMRAP:
20 Wall Balls 14lbs
20 Box Jumps 20inches
20 Abmat Sit-ups

Tuesday
8 rounds for Max Reps:
20 seconds Air Squats
10 seconds Rest
20 seconds Burpees
10 seconds Rest
20 seconds Alternating Single Arm Dumbbell Snatch 25lbs
10 seconds Rest

Wednesday
15 minute AMRAP:
10 Shoulder-to-Overhead 65lbs
10 Sumo Deadlift High-pulls 65lbs
10 Push-ups
10 Pull-ups

Thursday
25-20-15-10-5 Kettlebell Swings 35lbs
3-6-9-12-15 Burpee Box Jump Overs 20inches

Friday
10 minute AMRAP:
7 Front Squat 65lbs
11 Knees-to-armpits
40 Double-unders

or

7 Minute Up Ladder:
3 Front Squats 65lbs
3 Push-Ups

Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Saturday
30-20-10 Box Jump Overs 20inches
21-15-9 Shoulder-To-Overhead 65lbs
3-2-1 Rope Climbs 15ft

First Week Of January Monday Through Friday

Monday AQAP:
50-40-30-20-10 Wall Balls 20/14 (If no wall balls, air squats.  Try to hold some weight when doing the air squat)
50-40-30-20-10 Abmat Sit-ups
50-40-30-20-10 Pushups

Tuesday
15 minute AMRAP:
10 Burpee Lateral Bar Hops
10 Pull-ups

Wednesday
3) AQAP:
20-16-12-8-4 Push-ups
2-4-6-8-10 V-Ups

Thursday 4 rounds AQAP
100 Jumping Jacks
10 aside Mountain Climbers

Friday
3 Rounds AQAP
50 Double-Unders
21 Wall Balls (If no wall balls, air squats.  Try to hold some weight when doing the air squat)
12 Burpees