Monday January 30th:
- 1. Stretch
- 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings
- 3. Deadlift: 2, 2, 2, 2
* Do 8 Plank up downs between each set
- 4. As many rounds as possible in 14 minutes:
7 Wallballs
7 Medball Burpees
7 Medball Sit ups
- 5. Cool Down Stretch / Foam Roll
Tuesday January 31st:
- 1. Stretch
- 2. Warm up: 2 Rounds: 20 Mountain Climbers, 10 Sit ups, 30 Sec Handstand/plank Hold
- 3. Strict Press: 5, 5, 5
* Do 10 Hanging Knee Raises between each set
- 4. 10 Rounds for Time:
5 Hand planted bench jumps
5 Push Press
- 5. Cool Down Stretch / Foam Roll
Wednesday February 1st:
- 1. Stretch
- 2. Warm up: 2 Rounds: 6 Ring Rows, 6 Knee Raises, 30 sec plank
- 3. 5 Sets of Max Reps: Pull ups
*Start with the hardest band and make it easier as you go
- 4. As many Rounds as possible in 14 minutes:
10 Calorie Row
10 Kettlebell Swings
10 Air Squats
- 5. Cool Down Stretch / Foam Roll
Thursday February 2nd:
- 1. Stretch
- 2. Warm up: 10 Good Mornings, 20 Jumping Jacks, 5 Good Mornings, 10 Jumping Jacks
- 3. Every minute on the minute for 10 minutes:
1st Minute: 20-30 sec ab plank on GHD
2nd Minute: 8-10 Back Extensions
- 4. For time:
400 Meter Run
40 Ball Slams
20 Burpees
200 Meter Run
20 Burpees
40 Ball Slams
400 Meter Run
- 5. Cool Down Stretch / Foam Roll
Friday February 3rd:
- 1. Stretch
- 2. Warm Up: 2 Rounds: 30 Sec Plank hold, 5 Push ups, 10 Sit ups
- 3. Back Squat: 5, 5, 5
*10 Mountain Climbers between each set
- 4. As many rounds as possible in 12 minutes:
40 Single Unders
4 Dumbbell Clean and Press
4 Lunges (Per leg)
- 5. Cool Down Stretch / Foam Roll
