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THURSDAY JANUARY 18, 2018

THURSDAY JANUARY 18, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 TOUCH AND GO DEADLIFTS (ACROSS)
EVEN) 10 BAR FACING BURPEES

WOD
AMRAP 10:00:
10 CLEAN & JERK 135/95 (RX+ 155/105)
35 DOUBLE UNDERS / MOD: 55 SINGLES

AFTERMATH
500M ROW
10 STRICT PULLUPS

COOL DOWN

WEDNESDAY JANUARY 17, 2018

WEDNESDAY JANUARY 17, 2018

WARMUP
INSTRUCTOR LED

WOD
5 ROUNDS, 13:00 CAP:
15 TOES TO BAR / MOD: 20 ALTERNATING V-UPS
10 DB THRUSTERS 45s/30s *DON’T DUMP DBs

STRENGTH / FOUNDATION
9 SETS, EMOM:
1) 23/17 CAL ROW
2) 15 RUSSIAN SWINGS
3) 5 STRICT C2B PULLUPS

AFTERMATH
20 CLOSE GRIP CHEST TO DECK PUSHUPS
*DO NEGATIVES TO DECK IF FULL REPS CAN’T BE DONE ON KNEES

COOL DOWN

TUESDAY JANUARY 16, 2018

TUESDAY JANUARY 16, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) L-SIT ON PARALLETTES
2) SEATED LEG LIFTS (1OL / 10R / 5 BOTH)
3) 15 BANDED GOOD MORNINGS
4) :30 SKI

WOD
AMRAP 15:00:
20 DB SNATCH 50/35
15/12 CAL ROW
10 BURPEES

AFTERMATH
10 STRICT PULLUPS

COOL DOWN

MONDAY JANUARY 15, 2018

MONDAY JANUARY 15, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 SQUAT CLEANS (ACROSS)
EVEN) 3 PUSH PRESS (ACROSS)

WOD
FOR TIME, 15:00 CAP:
40-30-20-10 SWINGS 53/35 (RX+ 70/53)
15-12-9-6 STRICT HANDSTAND PUSHUP / MOD: BOX OR DB PRESS

AFTERMATH
1 MILE BIKE
10 STRICT PULLUPS

COOL DOWN

FRIDAY JANUARY 12, 2018

FRIDAY JANUARY 12, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 DB CLEAN & JERK + 5 DB DEADLIFT (ACROSS)
*DON’T DUMP

WOD
FOR TIME, 20:00 CAP:
3 ROUNDS OF,
9 HANG POWER SNATCH 95/65 (RX+ 115/85)
9 PULLUPS
3 ROUNDS OF,
7 HANG POWER SNATCH 115/85 (RX+ 135/95)
7 C2B PULLUPS
3 ROUNDS OF,
5 HANG POWER SNATCH 135/95 (RX+ 155/95)
5 BAR MUSCLE UPS / MOD: 8 BURPEES

COOL DOWN

THURSDAY JANUARY 11, 2018

THURSDAY JANUARY 11, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY :90:
2 FRONT SQUAT (ASCEND)

WOD
3 ROUNDS FOR REPS:
1:00 BIKE CALS
1:00 SLAM BALL 30/20
1:00 SKI CALS
2:00 REST

COOL DOWN

WEDNESDAY JANUARY 10, 2018

WEDNESDAY JANUARY 10, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 BENCH PRESS (ACROSS)

WOD
FOR TIME, 20:00 CAP:
60 MED BALL 30/20 STEPUPS 24/20
50 MED BALL SITUPS
40 SWINGS 53/35 (RX+ 70/53)
30 KB JERKS
20 STRICT HANDSTAND PUSHUPS / MOD: HAND RELEASE PUSHUPS

COOL DOWN

TUESDAY JANUARY 9, 2018

TUESDAY JANUARY 9, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 TOUCH AND GO POWER CLEANS + 5 TOES TO BAR (ACROSS)

WOD
5 ROUNDS FOR TIME, 20:00 CAP:
35 DOUBLE UNDERS / 55 SINGLES
20 WALL BALL 20/14, 10′
5 SQUAT CLEAN 155/105 (RX+ 185/135)

COOL DOWN

MONDAY JANUARY 8, 2018

MONDAY JANUARY 8, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 4 STRICT PULLUPS (ASCEND)
EVEN) 4 PRESS (ASCEND)

WOD
4 ROUNDS, EMOM:
20/15 CAL ROW
BURPEES
DB SNATCH 55/35 *DON’T DUMP
REST

RECORD LOWEST MAINTAINED REPS FOR EACH EXERCISE

COOL DOWN

FRIDAY JANUARY 5, 2018

FRIDAY JANUARY 5, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG SQUAT SNATCH *PAUSE CATCH & PAUSE SQUAT* (ASCEND)

WOD
FOR TIME, 15:00 CAP:
21 SQUAT SNATCH 95/65 (RX+ 115/80)
12 BAR MUSCLE UPS / MOD: *SEE BELOW
15 SQUAT SNATCHES
9 BAR MUSCLE UPS
9 SQUAT SNATCHES
6 BAR MUSCLE UPS
*BANDED OR JUMPING BAR MUPS OR STRICT PULLUPS

COOL DOWN

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