1:28 - Monday - December 30th**

Strength:

10x2 concentric only deadlift 70%+

WOD:

For time: *10 minute cap

100/75 calories on a machine (pick your poison)

50 burpee to 6” touch

Post WOD:

Spend a few minutes playing around upside down!

7:40 - Tuesday - December 31st**

WOD:

For time: *40 minute cap

3 rounds:

20 wall ball shot 20/14# to 10/9’

19 pullup

3 rounds:

20 jumping lunges

19 KB swing 53/35#

3 rounds:

20 box over 24x30/20x30”

19 toes to bar

3 rounds:

20 thruster 45/35#

19 hang muscle snatch

11::20 - Wednesday - January 1st**

Intervals:

4x1k row, rest 3 minutes between efforts.

*Attempt to set a pace that you can match or improve on by no more than a few seconds throughout the rounds:

Post Intervals:

3 rounds slow and controlled:

10 bottoms up KB strict press (seated, 5 per arm)

10 Romanian deadlift (5 per leg)

20-30 second hollow hold

15:40 - Thursday - January 2nd**

Mobility:

20 hamstring scoops per side

2 minutes per side smashing scapular border with lacrosse ball

WOD:

For time: *15 minute cap

15-12-9-6-3-6-9-12-15

Deadlift 185/125#

Handstand pushup (scale with less reps, dumbbell strict press, piked pushup on box)

Cooldown:

2 rounds

250 light meter row

10 downward dog to cobra

20:32 - Friday - January 3rd**

Strength:

10x2 front squat (build to a 2rm)

WOD:

7 Minute AMRAP:

100 single under

40 single arm dumbbell overhead lunge steps 50/35# (20L/20R)

50 double under (60 seconds max!)

Cooldown:

2 rounds:

10 slow and controlled air squats

10 slow toe touches

26:20 - Saturday - January 4th**

Partner WOD:

7 minute AMRAP:

30 Russian swing

20 sumo deadlift high pull

10 wall climb

-Rest 3 minutes

7 minute AMRAP:

30 plate ground to overhead

20 hanging hip touches

10 burpee onto plate

*During the first AMRAP one partner mu st hold the plate off the ground the entire time. During the second AMRAP one partner must hold the kettlebell off the ground the entire time.