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
+
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
+
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.
+
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
+
10 min AMRAP @ 75-80% Effort
10 Wall Balls
10 Box Jumps w step down @ 24/20
10 Deadlifts @ 135/95
+
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.
+
5 Sets:
1 min AirBike @ 75% Effort
20s @ 85% Effort
20s @ 90% Effort
20s @ 95% effort
Rest 1 min
+
1 Set:
40 Cals on AirBIke @ Warm-up pace
*Use this a prep work / warm-up for rowing sets.
+
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
+
3 Rounds for time:
21 Cals on Rower
15 DB Push Press @ 50/35
9 T2B
+
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
+
10 min Cool Down on your choice of Conditioning
Jan 13th Class Program
Conventional Deadlift
4 reps every 2 mins x 8 sets
+
7 min AMRAP @ 80-85% Effort
10 Hang Cleans @ 75/55
10 Front Squats @ 75/55
10 Burpees over the bar
+
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
+
15 mins on AirBike or Rower
45s @ 80-85% effort
45s Rest / Recover
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