IKAIKA Workouts Week of 1/1/24

Monday Workout:

SWEAT 1/1/24

Conditioning Week 4

WARRIOR WOD 7 (Benchmark)

3 RFT

400 m Run

21 Swings

21 Russian Twists

21 Ring Rows

Tuesday Workout:

SWEAT 1/2/24

Conditioning Week 4

For Time

25-20-15-10-5: Hollow Rocks

5-10-15-20-25: Squat Cleans

4-4-4-4-4 Burpees Box Step Up

Wednesday Workout:

SWEAT 1/3/24

WARRIOR WOD 8 (Benchmark)

10 AMRAP

800 m Run

3 Cleans

3 FRS

3 Press

Rest 3 Minutes

7 AMRAP

400 m Run

3 Cleans

3 FRS

3 Press

Rest 3 Minutes

4 AMRAP

3 Cleans

3 FRS

3 Press

Thursday Workout:

SWEAT 1/4/24

Conditioning Week 4

The James:

EMOM X 20

Minute 1: 20 Cleans

Minute 2: 25 High Jumps

Minute 3: 30 Swings

Minute 4: 15 Hollow Rocks

Friday Workout:

SWEAT 1/5/24

Conditioning Week 4

AMRAP X 5

14 Snatches

7 Strict Press

28 Jumping Jacks

Rest 1 minute

AMRAP X 5

7 Snatches

7 Push-Ups

56 Jumping Jacks

Rest 1 minute

AMRAP X 5

14 Snatches

14 Push Press

28 Jumping Jacks