WOD

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

Jan 15th Class Program

Bench Press – Build 1 rep max

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Take 75-80% 5×5 bench press

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Strict pullup – Build to 1 rep max

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20-30 burpee ring muscle-ups for time OR kipping CTB or kipping pullups

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20 min EMOM:

1st min: 1 round DT

2nd min: 12-15 cal row

3rd min: 1 round cindy

4th min: 12-15 cals on AB

WHOOOOOOOOOTTTTTT

Jan 13th Class Program

Front Squat Build 2 rep max

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200 DU’s + 100 wallballs 20/14 + 80 DB snatches 35/55 + 60 TTB + 40 burpee box overs + 20 deficit HSPU

Jan 12th Class Program

Build to Tough: Clean Pull + Squat Clean

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Romanian Deadlift: 3-5 reps @31×1 x 4 sets.  We want to start ensuring we understand posterior activation of hamstrings and glutes in this pull vs. just pulling as much weight as possible.  Check time and skip if necessary.

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Split Squats 4-6 reps/side @ 3111×4

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10 min EMOM:

1st min: 45 sec max cals AB

2nd min: 45 sec max hang cleans 45 sec 65/95lbs

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10 min EMOM:

1st min: 12 thrusters 65/95lbs

2nd min: 8-10 CTB pullups

Jan 11th Class Program

Push Press – Waveloading

5@72%

4@78%

3@82%

5@75%

4@80%

3@85%

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Pendlay Rows 6-8 reps x 4 sets

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Z Press 6-8 reps/side x 4 sets

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20 min EMOM:

1st min: 3 power snatches 65/95lbs + 6 push ups + 9 air squats

2nd min: 150/200m row

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