WOD: Monday, January 6th, 2025

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Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Heavy singles week! Approach every set like a 1RM attempt

*Dial in technique, use lifters, knee sleeves, belt if needed!

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Workout: 4 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 10 Alt DB Box Step Ups (50/35)(24”/20”) 
  • 15 Wall Balls (20/14) 

*Rest 1 Minute at the completion of each round

*DB can be held any style

*Score is total time to complete all 4 rounds WITH rest 

*Focus on intensity and trying to stay unbroken 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches