JANUARY 2-8, 2023

MONDAY, JANUARY 2

AMRAP 24 W/ A PARTNER

P1 (TIMEKEEPER)

20 DB BOX STEP UPS 35/25s

15 BURPEE BOX JUMP OVERS

10 DB PUSH PRESS

P2: ACCUMULATE CALORIES ON BIKE

 

TUESDAY, JANUARY 3

BUILD TO A HEAVY

CLEAN (POWER OR SQUAT)

8 MIN ASCENDING LADDER

2,4,6… SANDBAG CLEANS

1,2,3… WALL WALKS

 

WEDNESDAY, JANUARY 4

“DANIEL”

FOR TIME

50 PULL UPS

500/400M ROW

21 THRUSTERS 95/65

1000/750M ROW

21 THRUSTERS

500/400M ROW

50 PULL UPS

 

THURSDAY, JANUARY 5

5 ROUNDS EACH (YOU GO, I GO)

1 ROPE CLIMB

10 DB BENCH PRESS

200’ FARMER CARRY

 

FRIDAY, JANUARY 6

3 ROUNDS

63 DOUBLE UNDERS

21 TOES TO BAR

9 DEADLIFTS 275/185

 

SATURDAY, JANUARY 7

2 ROUNDS

30 WALL BALLS

30 RUSSIAN KBS

15 MEDBALL CLEANS

15 AMERICAN KBS

5 ATOMIC MEDBALL SIT UPS

5 BURPEE TO AMERICAN SWING

 

SUNDAY, JANUARY 8

EMOM x 12

1: 3 JERKS (FROM RACK)

2: MAX CALORIE SKI

3: REST

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