Day 1- Monday 231225
Merry Christmas
Shed is closed
Day 2- Tuesday 231226
A1. Deadlifts 5, 3, 1, 1, 1, 1, rest TOM then A2
A2. Sets 1-3: 5-7 dips, sets 4-6: 3-5 jumping ring or bar mu, rest to 3:00 then back to A1 x6
Rest an additional 3:00 then B
B. Every 1:30 x 5
1 deadlift
2 hang power cleans
2 front rack lunges
2 front squats
5 strict press (yes the first one can be a thruster)
Rest to top of round then C
C. For distance 3:00 95% effort
Day 3- Wednesday 231227
SPRINT DAY!
A1. 20sec assault bike sprint, rest to 2:00 then A2
A2. 20sec AMRAP burpees, rest to 2:00 then A3
A3. 20 sec ski erg sprint, rest to 2:00 then back to A1 x3
Rest an additional 3:00 after the 3rd round then repeat it all!
Day 4- Thursday 231228
Aerobic Intervals & Yoga
A 2 Apparatus
2:00 apparatus 1
2:00 apparatus 2
2:00 rest
X 4
B. Yoga
Day 5- Friday 231229
Repeat: 211231, 221231
A For Time
100 cals
25 BJSD 24/20”
75 cals
50 ab-mat sit-ups
50 cals
75 Hrpu
25 cals
100 air squats
Day 6- Saturday 231230
Coach’s choice
Classes 7, 8, 9am
Day 7- Sunday 231231
New Year’s Eve!
Team Marathon Row!
