WOD

Jan 22nd Class Program

Snatch Balance 5×5 or OH Squat

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Squat Snatch 9 min EMOM adding weight every 3 reps

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5 rounds 50 DU + 5 Squat Cleans 125/225

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Accessory Work: 3 Rounds Single Arm Farmer Carry 1 min each side + Side Plank 1 min each side

Jan 20th class program

Front Squat – Build to 1 rep max

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9-15-21 Synchro Thrusters + Bar Facing Burpee

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Rest 5 min

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100 Cal Row + 100 Wallballs + 100 Toe-To-Bar

Jan 19th Class Program

Build to Heavy Squat Clean

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10 min EMOM: 3 Deadlifts (83% max) + 30 Double Unders

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Barbell Hip Thrusters 3×12 @ 2×01

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3 rounds: 21 cal AB + 15 Hang Power Cleans + 9 Box Overs

Jan 18th Class Program

Push Press – Waveloading

5@74%

4@82%

3@84%

5@78%

4@83%

3@88%

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Ring Row 4×12 (feet on box to make more advanced)

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15 min EMOM:

1st min: 16 front rack lunges 96/65

2nd min: 1-2 legless or with legs rope climbs

3rd min: 10-12 clapping or regular push-ups

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Accessory WORK 10 min EMOM:

1st min: 15 strict DB press

2nd min: 20 barbell curls

Jan 17th Class Program

6 rounds 30 on 30 off: Wallballs + Row + KB Swing + AB

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3 rounds 60 on 60 off: AB + Walking Lunges + Box Jumps (step down) + Jump Lunges

JAN 16th Class Program

Back Squat 4-4-4-4

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Build to Heavy Hang Squat Snatch

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10 min EMOM:

1st min: 75% above weight 2-3 TNG Hang Squat Snatch

2nd min: 10 Kipping HSPU (deficit)

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3 rounds for time: 300m row + 6 thrusters 155/105 + 12 TTB

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