January 2024

6:30-9 am Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush jerk 5-5-5-5-5 rep

6:30-9 am Complete as many rounds as possible in 15 minutes of:19 wall-ball shots19-cal. row ♀ 14-lb ball to 9 ft. ♂ 20-lb ball to 10 ft. Scale: walk ball weight

6:30-9 am 5 rounds for max reps of:¾-body-weight bench pressesPull-ups Scale:5 rounds for max reps of:Push-upsRing rows

In 15 minutes, complete as many reps as possible of:40 box step-ups40 jumping pull-ups30 lunges30 burpees20 hanging knee raises20 assisted push-upsMax-reps 3 ring rows + 3 jumping dips ♀ 12-in box ♂ 20-in box

6:30-9 am 10 rounds for time of:5 front squats5 strict handstand push-ups, hands on 25-lb plates ♀ 110 lb ♂ 165 lb Scale:5 rounds for time of:5 front squats5 push-ups ♀ 35 lb ♂ 55 lb