Monday:
10AM – 12PM Open Gym
Tuesday:
10AM New Years Day Workout
Wednesday:
Skill:
4 Rounds For Quality
:30 Plank on DB’s
6 Seated Arnold Presses
Followed by:
4 Sets
15 Kettlebell Swings
Rest :30
15 DB Push Press
Rest :30
15 Calorie Assault Bike
Rest :30
Thursday:
Strength:
EMOM 6
Min 1 – :45 Hollow Hold
Min 2 – :45 KB Farmers Carry (Heavy)
Followed by:
AMRAP 24
100M Run
100′ Bear Crawl
100 Single Unders
1:00 Wall Sit
2 Wall Walks
Friday:
Strength:
Back Squat
Every 2:00 for 10:00
8 Back Squats (Tempo 30×1)
Followed by:
For Time:
5 Sets
12 Back Squats (75/55)
12 Calorie Bike
9 Up/Downs
Rest 1:00
Saturday:
Team of 2: AMRAP 20
100 Wallball
80 Sit ups
60 Alternating DB Snatch
40 Box Step ups
20 Burpee
*Split reps however you want