Monday, January 1st
“NYD 2024”
10-9-8-7-6-5-4-3-2-1
KB Swings (70/53)(53/35)
20-19-18-17-16-15-14-13-12-11
Double Unders
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)(95/65)
20-19-18-17-16-15-14-13-12-11
Burpees
10-9-8-7-6-5-4-3-2-1
Handstand Push-Ups
20-19-18-17-16-15-14-13-12-11
Box Jumps (24/20)
(Score is Time)
Tuesday, January 2nd
Workout
AMRAP x 8 MINUTES
2-4-6 and so on…
Back Squats (135/95)(95/65)
Toes to Bar
(Score is Total Reps)
Post Workout Strength
Back Squat
5×5*
Wednesday, January 3rd
Workout
ON A 22:00 RUNNING CLOCK…
1 Mile Run
Immediately Into…
AMRAP in Time Remaining of…
2 Ring Muscle-Ups / Bar Muscle-Ups*
4 Handstand Push-Ups / 4 DB Strict Press (50/35)(35/20)
8 KB Swings (53/35)(35/26)
(Score is Rounds + Reps)
*Sub with 2 Up-Down Pull-Ups
Thursday, January 4th
Skill
EMOM x 8 MINUTES
MIN 1 – :50 Alt. Turkish Get-Up Practice (Athlete Choice, No Load or Light)
MIN 2 – :50 2 Alt. Box Step-Ups + 1 Box Jump (Athlete Choice)
(No Measure)
Workout
3 SETS FOR QUALITY
3:00 Cardio Choice
2/2 KB/DB Turkish Get-Up (Athlete Choice, Light-Mod)
10 Tuck-Up + V-Up*
8/8 KB/DB Goblet Box Step-Up (Athlete Choice, Light-Mod)
16 Box Jumps (Athlete Choice)
-Rest 1:00 b/t Sets-
*1 Rep= 1 Tuck-Up + 1 V-Up.
(No Measure)
Friday, January 5th
Workout
AMRAP x 12 MINUTES
15/12 Cal Bike
12 Push-Ups
8 DB Alt. Devils Clean (50/35)(35/20)
(Score is Rounds + Reps)
Post Workout Strength
Deadlift
5×5
Saturday, January 6th
Strength
Push Press
5-4-3-2*
Workout
IN TEAMS OF 2…
20 ROUNDS FOR TIME
5 Thrusters (Athlete Choice, Light)
20 Double Unders or Single Unders
*P1 completes a full round while P2 rests. Once a full round is complete, P2 completes their round. Partners complete 10 rounds each for a total of 20 rounds.
(Score is Time)
