January 2024

6:30-9 am 3 x 6-minute rounds, for max calories/reps of:Row for 20 seconds, rest 40 secondsBurpee for 20 seconds, rest 40 secondsRow for 30 seconds, rest 30 secondsBurpee for 30 seconds, rest 30 secondsRow for 40 seconds, rest 20 secondsBurpee for 40 seconds, rest 20 seconds

6:30-9 am Back squat10-5-5-3-3-3-1-1-1

7:30-9:30 am Remember new Saturday times! For time:100 box step-ups100 push-ups10 squat snatches ♀ 20-in box, 75 lb♂ 24-in box, 95 lb Scale:For time:50 box step-ups50 assisted push-ups10 squat snatches ♀ 20-in box, 35 lb♂ 24-in box, 45 lb

6:30-9 am 21-18-15-12-9-6-3 reps for time of:Sumo deadlift high pullsLateral jumps, over 14-inch/20-inch obstacle ♀ 65 lb ♂ 95 lb Scale:18-15-12-9-6-3 reps for time of:Sumo deadlift high pullsLateral jumps over a dumbbell ♀ 35 lb ♂ 45 lb

6:30-9 am Complete as many rounds as possible in 15 minutes of:1 minute of double-unders25-ft overhead walking lunge, arm 125-ft overhead walking lunge, arm 2 ♀ 25-lb DB ♂ 35-lb DB Scale:Complete as many rounds as possible in 15 minutes of:50 single-unders25-ft walking lunge, arm 125-ft walking lunge, arm 2 ♀ 10-lb DB ♂ 15-lb

6:30-9 am Front squat10-5-3-1-1-1-3-5-10

6:30-9 am Complete as much as possible in 10 minutes of:5 strict handstand push-ups20 pulls on the rower for max calories Scale:Complete as much as possible in 10 minutes of:10 assisted push-ups20 pulls on the rower for max calories

6:30-9 am For time:12-9-6 reps of:Squat cleans9-6-3 reps of:Scaled Muscle-ups ♀ 125 lb ♂ 185 lb Scale:12-9-6 reps for time of:Squat cleansRing rowsJumping ring dips ♀ 55 lb ♂ 65 lb

6:30-9 am 10 rounds1 minute standing hold Scale: weightScale up: pinch grip plates

8-9 am Cindy20 min AMRAP5 pull-ups10 pushups15 squats Scale: banded or ring rows, elevated,