Wednesday: 1/3
3 x 10 Min EMOM
90 sec rest after each 10 Min EMOM
EMOM 1: 1st Min: 25x KB Swings (mod = goblet cleans) B: 15 reps / 2nd Min: :30 Sec Core / :30 Sec Rest
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Plank
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Hollow Hold
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Superman
EMOM 2:
1st Min: 6x 8-Count Burpees R: 8 reps B: no pushup
2nd Min: :30 Sec Goblet Squats / :30 Sec Rest
EMOM 3:
1st Min: 10x Kneeling Side Ball Slams R: 12 reps B: 8 reps
2nd Min: :30 Sec MB Pushups/ :30 Sec Rest
Thursday: 1/4
Kristie
R – 4 rounds, W – 3 rounds
Run Ralph McGill Loop (400 m row)
50 Walking Lunges (total) – hands interlocking
30 Wall Ball R (20/15), W (15/12), B (12/10)
20 KB Swings R (55+, 40+), W(45+, 30+)
15 JG Horizontal Rows (R – 8 unassisted pull-ups)
10 Burpees
BLUE: 3 RNDS
Run Parking Lot Lap
30 Lunges
20 Wall ball (12/10)
15 KB Swings (35+/20+)
10 JG Standing Rows
10 Burpees (non-pushup)
Early finishers: Mobility
Wall/hip flexor (couch stretch) (90 sec/side)
Puppy pose (60 sec)
Pigeon Pose (90 sec/side)
Friday: 1/5
Rowing & Heavy Bells: 2 x 16 min stations
1. Heavy Kettlebell: Partner “I Go You Go” 16 Mins to get through all the lifts.
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5×5 2KB Front Squat
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5×5 2KB Deadlift
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5×5 2KB Push Press
2. Partner Rowing: 6 RNDS – 60 seconds of work/60 seconds of rest.
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During Rest 3x Pull Ups (5x TRX Pull Ups)
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Rowing Goal is 250m+ 30 S/R
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Repeat each partner rows 6 Times.