Day 1- Monday 241230
A. AMRAP 10:00
Backward sled drags
Rest 2:00 then B
B. EMOM 8:00
Min 1: push-up/hspu work 5-7 reps of a challenging movement
Min 2: 8-10 high box jumps
Rest 2:00 then C
C. EMOM 8:00
Min 1: 10-15 unbroken barbell thrusters 75/55
Min 2: pull-up/c2b/mu work 5-7 reps of a challenging movement
Day 2- Tuesday 241231
New Year’s Eve
Repeat: 231229, 221231, 211231
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 3- Wednesday 250101
New Year’s Day 2025
Shed Closed
Day 4- Thursday 250102
A. Max Distance 24:00
7 burpees every 2:00 starting at 2:00
B. Yoga for Athletes
Day 5- Friday 250103
Repeat 231220
GRUNT WORK!
A. AMRAP 40:00
10 burpee to plate nte 45#
50’ Overhead plate carry with burpee plate
10 medball clean to wallballs nte 20#
50’ medball bear hug carry
10 renegade rows nte 50/35
50’ farmer’s carry with row dbs
20 lunges, no load
50’ db bear crawl with row dbs – or – handstand walk
** Each round add 50’ to each carry
Day 6- Saturday 250104
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 240105
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
