WOD

January 12th Class Program

A) 50-60min @ 75%/Moderate Effort
300m Row
30 Alt Step ups @ 20 Inches
300m Ski Erg
30s/arm Side Plank
0.6mile Assault Bike
100ft/side Suitcase Carry @ Moderate Load

B) 3 Sets
3×10 GHD Hip Extensions @ 3030
3×20-30s Hollow Body Hold

January 11th Class Program

A) Back Squat
10min to Build to a Challenging Set of 10 Reps

B) 15min AMRAP (TEAM: Alternating Rounds)
3 Burpee Box Jumps w/ Step Down @ 24/20″
6 DB Snatches @ 50/35lbs
9 Goblet Squats @ 50/35lbs
+
5min Rest/Prep

C) For TIme (TEAM: Accumulate)
100 Cal Row
6 Rope Climbs
400ft Dual DB Front Rack Walking Lunges @ 50/35lbs per Hand
50 DB Push Press @ 50/35lbs per Hand
6 Rope Climbs

January 10th Class Program

A) High Hang Snatch + Above the Knee Snatch + Below the Knee Snatch
10min of Movement Practice
or
ADV: 10min to build to a tough complex

B) Snatch Grip Pendlay Row
3×8 @ 31X1
rest 2min between sets

C) 6 Sets @ 85%/Sustainable Effort
300m Row
3-6 Strict Pronated Pull-ups
12 No Push-up Burpees
15 Russian Kettlebell Swings @ 24/16kg
90s Rest

January 9th Class Program

A) Rear Foot Elevated Split Squat
4×6/leg @ 41X1 @ Challenging Weight
Rest as needed between legs

B) Strict Press
4×8-10 @ 31X1 @ Challenging Weight
Rest 2min between sets

C1) Deficit Handstand Push-up Negative **Alternative: Z-Press
3×4-8 @ 31X1
Rest 1min
C2) Hollow Body Hold **advanced: hollow rocks
3×30-45s

D) 10 Rounds for Time
15 Double Unders
9 Wallballs @ 20/14lbs to 10/9ft Target
6 Toes to Bar

January 7th Class Program

A) Clean and Jerk
10min to Build to a Moderate to Heavy Cluster of 1.1.1.1.1
Rest 10-20s Between lifts
Rest as needed between sets

B) Neutral Grip Ring Pull-up
20 Sets
1-3 Reps Every 30s

C) Deadlift
10min EMOM
3 Deadlifts @ 75-80% RPE (Relative Perceived Exertion)

D) 4 Sets @ 85-90%/Sustainable Effort
30s Assault Bike
30s Rest
30s Hang Clean to Overhead @ 95/65lbs
30s Rest
30s Box Jumps @ 24″/20″ w/ Step Down
30s Rest

January 6th Class Program

A) Front Squat
Build to a Heavy Set of 5 @ 12X1 (2s pause in the bottom)

B1) Floor Press
4×8-10 @ 22X1
Immediately into B2
B2) Forearm Plank
4x1min
Rest as needed

C) 20min AMRAP
30 Air Squats
20 Cal Row
10 Burpees to a 6 inch target

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