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WEDNESDAY JANUARY 17, 2024

STRENGTH / FOUNDATION

12:00:

POWER SNATCH + HANG POWER SNATCH + OHS

WOD

AMRAP 14:00:

10 HANG POWER CLEANS 135/95

10/7 RING DIPS (RX+ 4 RING MUPS)

10 BURPEES

5/3 RING DIPS (RX+ 2 RING MUPS)

COOL DOWN

TUESDAY JANUARY 16, 2024

STRENGTH / FOUNDATION

12:00:

4 BACK RACK REVERSE LUNGE

WOD

40-30-20-10, 12:00 CAP:

R. SWINGS 70/53

DUBS X2 / MOD: SINGLES X3

AFTERMATH

CHOOSE 1

1000M RUNNER-SKI

2000M B.ERG

3000M ECHO-AB

COOL DOWN

MONDAY JANUARY 15, 2024

STRENGTH / FOUNDATION

20X:30:

ODD) 2 STRICT PULLUP

EVEN) 3 TEMPO PUSHUP 3:1

WOD

AMRAP 20:00:

*CALS

20 SA THRUSTER 40/30

20 SITUPS

*CAL LIST

20/15 C2 (ANY)

15/12 AB

13/10 ECHO

15 RUNNER

COOL DOWN

SATURDAY JANUARY 13, 2024

STRENGTH / FOUNDATION

3X3:00:

3 ARM BAR L/R

10 CAT-COW

5 BIRDDOG L/R

10 KANG SQUAT

BUDDY WOD

*TEAMS OF 2 – 1 WORKS AT A TIME

20:00 CAP:

20 DEADLIFTS *OR SUMO 185/135

20 LATERAL BURPEES

40 RING ROWS

20 DEADLIFTS

20 LATERAL BURPEES

60 PUSHUPS

20 DEADLIFTS

20 LATERAL BURPEES

80 SITUPS

20 DEADLIFTS

20 LATERAL BURPEES

100 SQUATS

20 DEADLIFTS

20 LATERAL BURPEES

COOL DOWN

FRIDAY JANUARY 12, 2024

STRENGTH / FOUNDATION

12:00:

POWER CLEAN + HANG CLEAN + FRONT SQUAT + PUSH PRESS + PUSH JERK

WOD

LADDER 12:00:

1 POWER CLEAN 135/85 (RX+ 155/105)

1 PUSH JERK

1 INCHWORM TO FLOOR

*ADD 1 REP TO EACH

COOL DOWN

THURSDAY JANUARY 11, 2024

STRENGTH / FOUNDATION

12:00:

5 SA BENCH PRESS L/R

5 SA ROW L/R

WOD

5 ROUNDS, 20:00 CAP:

20 DUBS / MOD: 30 SINGLES

20 LUNGES

20 DUBS

20 STEPUPS 20”

20 DUBS

20 PUSH PRESS WALL BALLS 20/14, 10/9’

COOL DOWN

WEDNESDAY JANUARY 10, 2024

STRENGTH / FOUNDATION

12:00:

5 DEADLIFT

OR

5 SUMO DEADLIFT

WOD

AMRAP 15:00:

12 SWINGS 53/35 (RX+ 70/53)

12 V-UPS (RX+ T2B)

12/10 CAL ROW / MOD: 10/8 ANY OTHER MACHINE

COOL DOWN

TUESDAY JANUARY 9, 2024

STRENGTH / FOUNDATION

15X:40:

1 STRICT PULLUP

WOD

6 ROUNDS, 20:00 CAP:

14 THRUSTERS 45/35

7 BURPEE PULLUPS

*METERS

*METERS LIST

400/350 ROW-SKI

325 RUNNER

800/700 B.ERG

950/850 ECHO-AB

COOL DOWN

MONDAY JANUARY 8, 2024

STRENGTH / FOUNDATION

15:00:

8-8-6-6-4-4-2-2

BACK SQUAT

WOD

AMRAP 5:00:

10/7 PUSHUPS (RX+ 5 STRICT HSPU)

3 POWER SNATCHES 135/85

15 LATERAL JUMPS

REST 2:00:

REPEAT 5:00 AMRAP:

*SCORE IS TOTAL FULL ROUNDS + ALL EXTRA REPS

COOL DOWN

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