WODS 1/6/25

Monday 1/6 : Hybrid

"CONDITIONING"

3 Rounds
1 Min Max Russian Kettlebell Swings
1 Min Max Cal Bike
1 Min Rest
1 Min Max Rep Plate Squats
1 Min Max 60ft Shuttle Runs
1 Min Rest

RX:
#70/44, 45/35 Plate

PERFORMANCE:
#53/25, Pick Load

FITNESS:
#35/15, Air Squats

"STRENGTH"

In 15 Minutes Complete
5-5-5-5-5 Box Squat
Working to a heavy for the day.

Tuesday 1/7 : Hybrid

"STRENGTH"

In 20 Minutes
Part A: (10 Minutes)
10-8-6 Barbell Standing Shoulder Press

Part 8: (10 Minutes)
6-6-6 Seated Dumbbell Shoulder Press

"CONDITIONING"

For Time:
30-20-10
Wallballs (#20/14) (10/9')
Row Cals
Box Jumps (24/20")

COMPETE:
WB #30/20 + BJ:24/20

PERFORMANCE:
WB #14/10 + BJ 20/16

FITNESS:
20/15/10 
WB Thruster #10/8 + Step Up 16/12

Wednesday 1/8 : Hybrid Endurance

"PRIMER"

Teams of 2
In 15 Minutes Complete
Partner 1 500m Row (Easy)
Partner 2 500m Row (Easy)
Partner 1 500m Row (Moderate)
Partner 2 500m Row (Moderate)
Partner 1 500m Row (Fast)
Partner 2 500m Row (Fast)
*500m or 2mins

"CONDITIONING"

3:00 Min AMREP Weighted Box Step Ups
3:00 Min Max Distance Double Farmer Carry
3:00 Min AMREP Jump Rope*
3:00 Min REST
2:00 Min AMREP Weighte Box Step ups
2:00 Min Max Distance Double Farmer Carry
2:00 Min AMREP Jump Rope*
2:00 Min REST
1:00 Min AMREP Weighted Box Step Ups
1:00 Min Max Distance Double Farmer Carry
1:00 Min AMREP Jump Rope*

COMPETE - Individual
(#70/53) (20/16", 1x70/#44, Double Unders

RX - Teams of 2, Trade Reps
53/#35 20/16", 2x#53/35
Double Unders* Both Partners Working

PERFORMANCE - Teams of 2, Trade Reps
#25/15 16/12", 2x#25/15, Single Unders
 Single Unders* Both Partners Working

FITNESS - Teams of 2, Trade Reps
#15/10 12/6" , 2x#15/10
 Single Unders/Line Hops* Both Partners Working

Thursday 1/9 : Hybrid

"CONDITIONING"

Every 3:30 for 4 Intervals
Complete For Time:
20/15 Cal Bike
10 Deadlifts (135/95)

COMPETE:
185/155, Add +5 Handstand Pushups (UB)

PERFORMANCE:
15/10 Cal Bike, 95/65

FITNESS:
15/10 Cal Bike, 8 Deadlift (Pick Load)

"STRENGTH"

3 Sets for Quality:
10 Bench Press
10 Bent Over Dumbbell Lateral Raises
10 GHD / Chest Weighted Abmat Sit-ups

Friday 1/10 : Hybrid

"STRENGTH"

In 20 Minutes Complete
Part A
5-5-5 Weighted/Strict/Assisted Pullups
As Heavy As Possible (Pick Load)

Part B
10 Dumbbell Alternating Lateral Box Step-overs
As Heavy As Possible (Pick Load)

"CONDITIONING"

AMRAP 10 minutes:
5 Burpees
25ft 1- Arm Overhead Walking Lunge (50/35)

COMPETE:
10 Burpees + 70/50

PERFORMANCE:
35/25

FITNESS:
No Pushup Burpee
15/10 Farmer / Goblet Lunge Steps

Saturday 1/11 : Hybrid Endurance

"CONDITIONING"

Teams of 2
As Many Rounds As Possible in 25 Minutes
Partner 1: 500m Row / Partner 2: 20 Renegade Rows
Both Partners Run 400m
Partner 2: 500m Row / Partner 1: 20 Renegade Rows
Both Partners Run 400m
20 Burpees to Plate*
*Trade Reps

PERFORMANCE:
350m Row / 300m Run
14 Renegade Rows
14 Burpees to Plate

FITNESS:
250m Row / 200m Run
10 Renegade Rows / Shoulder Tap Pushups
10 Burpees to Plate