Sunday, January 12th

CrossFit

Sunday Mashup

3 Rounds:
25 Deadlifts (135/95#)
10 Push Press

Rest 5 min

3 Rounds:
25 Squat Cleans
10 Burpees

Rest 5 min

3 Rounds:
25 Sit-ups
10 Power Snatch

HIIT

12 Cal Row
1L Lunge w/DB Snatch
5 Wall Balls
5 Med Ball Sit Ups w/Wall Toss
1L Farmers Carry

24 Cal Row
1L Lunge w/DB Snatch
10 Wall Balls
10 Med Ball Sit Ups w/Wall Toss
1L Farmers Carry

36 Cal Row
1L Lunge w/DB Snatch
15 Wall Balls
15 Med Ball Sit Ups w/Wall Toss
1L Farmers Carry

Saturday, January 11th

CrossFit

3 Rounds:
800 Meter Run
21/15 Cal Bike OR 28/20 Cal Row
3 Rounds of the following:
Bergeron Beep Test
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees

HIIT

Tabata Town

Tabatas of each movement
w/ 1-minute rest between Tabatas
Battle Ropes
Front Foot Elevated Lunge
Assault Bike
Plate Squats
Push Press
Jumping Pull-ups

Friday, January 10th

CrossFit

Find a 1RM Weighted Strict Pullup

10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Row

HIIT

E4MOM
6 Rounds
25 Abmat Sit-ups
15 D-ball Over-the-Shoulder
5 Dbl DB Hang Clean and Jerk

Rest 2 minutes

For 8 minutes/16 rounds:
On the :30 death-by 1L Sprints
Round 1: Run 1 L in 30 seconds, rest remaining time
Round 2: Run 2 L in 30 seconds, rest remaining time
Round 3: Run 3 L in 30 seconds, rest remaining time… etc.

Thursday, January 9th

CrossFit

12 min. to build to a moderately heavy set of 2 pausing Push Jerks

E3MOM
5 Rounds:
15 Slamballs (30/20#)
10 Box Jump Overs (24/20″)
5 Push Jerks

HIIT

On a 25-minute clock, 5 rounds of the following intervals.
:50 sec work/:10 sec rest
:40 sec work/:20 sec rest
:30 sec work/:30 sec rest
:20 sec work/:40 sec rest
:10 sec work/:50 sec rest/transition to next movement
Rest 1 minute

Pick a different movement each round.
-Burpees
-KB Swings
-DB Thrusters
-Row Sprints
-Bike Sprints

6 min AMRAP
12 DB Curls
12 DB OH Tricep Extensions
12 Plank Pull-throughs