WOD

Jan 19th Class Program

Teams of 2

10 Rounds for time: (Each)
10 Thrusters @ 95/65
1 Rope Climb
10 Cals on Rower
1 Work / 1 Rest per round

Jan 18th Class Program

Push Press

Cluster 2.2.2 x 4 sets
Rest as needed b/t sets

Bent Over KB Row

Cluster 4.4 x 4 sets

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5 Sets @ 80-85% Effort

30s Alt DB Snatch @ 50/35
30s Rest
30s Burpees
30s Rest
30s AirBike
30s Rest
30s DU’s
30s Rest

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Bottoms Up Single Arm Front Rack Carry

3 Sets x 50ft/side
Rest 1 min

DB Lateral Raise

3 Sets x 10 reps/side @3111
Rest 1 min

L-Sit

3 Sets x 15-20s of work
Rest as needed

Jan 17th Class Program

Back Squat

10 min EMOM x 2 Reps @ Challenging Weight – Emphasis on load with perfect form.

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15 min EMOM

1st min: 100ft Sled Push @ Moderate Weight
2nd min: Back Rack Split Squat x 6-8 reps/side @20X0
3rd min: Forearm Plankhold x 45-60s Holds

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10 min AMRAP @ 75-80% Effort

10 Wall Balls
10 Box Jumps w step down @ 24/20
10 Deadlifts @ 135/95

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Hollow Rocks

3 Sets x 15-20 Reps
Rest 1 min

Sorenson

3 Sets x 30-60s Holds
Rest 1 min

Russian Twist

3 Sets x 20 Reps Total @ controlled tmepo
Rest 1 min

Jan 16th Class Program

1 Set:

1600m Row @ Warm-up Pace
*Use this a prep work / warm-up for rowing sets.

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5 Sets:

1 min AirBike @ 75% Effort
20s @ 85% Effort
20s @ 90% Effort
20s @ 95% effort
Rest 1 min

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1 Set:

40 Cals on AirBIke @ Warm-up pace
*Use this a prep work / warm-up for rowing sets.

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5 Sets:

1 min Row @ 75% Effort
20s @ 85% Effort
20s @ 90% Effort
20s @ 95% effort
Rest 1 min

Jan 15th Class Program

Dumbbell Bench Press

4 Sets x 6-8 reps @30X0
Rest 1 min

Strict Supinated Pull-up

4 Sets x 6-8 reps @20X0
Rest 1 min

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3 Rounds for time:

21 Cals on Rower
15 DB Push Press @ 50/35
9 T2B

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5 Sets @ Sustainable Effort (Think 70-75% Effort)

35 DU’s
1-2 Rope Climbs
10 Pushups
12 RKBS @ 32kg/24kg
Rest / Walk 1 min

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10 min Cool Down on your choice of Conditioning

Jan 13th Class Program

Conventional Deadlift

4 reps every 2 mins x 8 sets

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7 min AMRAP @ 80-85% Effort

10 Hang Cleans @ 75/55
10 Front Squats @ 75/55
10 Burpees over the bar

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16 min EMOM

1st min: 30s Suitcase Carry on Right + 30s Side Plank on Right
2nd min: 30s Suitcase Carry on Left + 30s Side Plank on Left
3rd min: 30s Jump Lunges (Or regular Lunges pending scaling)
4th min: 30s GHD Back Extensions @ controlled tempo

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15 mins on AirBike or Rower

45s @ 80-85% effort
45s Rest / Recover

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