Week of Jan 2 - Jan 8

Monday January 2

🎂🥳🎉 Happy Birthday today to Holly Giasson!!

5 cycles of:

3 min AMRAP

6/5 Cal Bike

8 Plate Burpee

10 OH Walking Lunges (45/35)

rest 1 min

Tuesday January 3

Front Squat 1RM

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Cashout: OTM x 10

Odd - Strict Pull ups

Even - Ring Push ups

Wednesday January 4

OTMx7: 1 Power Clean

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15 min AMRAP

250m Row

10 Power Clean (115/80)

3 Rope Climb

Thursday January 5

🎂🥳🎉 Happy Birthday today to Nathan Waterhouse!!

4 Cycles of:

1 min AMRAP

Overhead Squat*

2 min AMRAP

8 Toes To Bar

8 HSPU

Rest 3 mins

RX

95-115-135-155

65-80-95-105

Beast

115-135-155-175

80-95-105-120

Compare to Sep 11/22

Friday January 6

OT2.5 mins x 3: 3 Deadlifts (dead stop and lower each rep)

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3 rounds, 1 min at each

1) Ski Cal

2) Sit ups

3) Rest

4) Bike Cal

5) Push ups

6) Rest

Saturday January 7

3 rounds

5 Front Squat (185/125)

5 Bar Muscle up (or CTB)

3 rounds

10 Front Squat (135/95)

10 CTB (or P/U)

3 rounds

15 Front Squat (95/65)

15 Pull ups (or Jumping)

Beast mode:

225/155 - 185/125 - 135/95

Sunday January 8

OTM x 15

Snatch

OTM x 15

Clean & Jerk