Monday February 3, 2025

Warmup

1:30 bike/row

10 Cossack squats

5 no pushup burpees

10 air squats

5 no pushup burpees

10 squat jumps

5 no pushup burpees

10 hollow body rocks

5 inchworms + pushups

10 kip swings

Mobility

10 squat to stands

:20/side Samson switch

:30 downward dog

10 shin switches

Skill/Strength

Back Squat 5/3/1+

Last set is for max reps – shoot for 8-12.

WOD

Wallballs 40/30/20/10

Toes to Bar 15/15/15/15

Pushups 35/25/15/5

F:  air squats instead of wallballs; 20 situps instead of toes to bar; box pushups; reduce reps

P1:  as written

P2:  reduce reps (wallballs 35/25/15/5; toes to bar 10/10/10/10; pushups 25/20/15/10)

C:  thrusters (75/55 +/-) (25/20/15/10) instead of wallballs; deficit pushups (45/25)

Then (optional)…

AMRAP 6:

25/20 cals (ski or bike)

Followed by:

Burpees

Pullups

1/2/3/4/5/etc.

Choose an appropriate pullup variation (regular kipping, chest to bar, bar muscle ups).  Modify by doing jumping pullups or ring rows.