Thursday Jan. 23rd

Warmup
Agility Ladder drills

WOD
5 rounds of
400m run
10m bear crawl
7 hang cleans/ 5 DL combo (135/85)

Scaled WOD
4 rounds of
200m run
Standing K2E
10 MBC’s

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Wednesday Jan. 22nd

Strength
Front squat
3 @ 80%
3 @ 85%
3+ @ 90%

WOD
10 Box jumps
15 WB sit-ups
20 Box Jumps
15 WB Sit-ups
30 Box Jumps
15 WB Sit-ups
40 Box Jumps
15 WB sit-ups

Cash out
50 back extensions

Tuesday Jan. 21st

Skill
Snatch progressions/power

WOD
13:00 min AMRAP
6 shuttle sprints
10 pull-ups
15 slam balls

Plank 1:00min
20 V-ups
30sec side planks 2x

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Monday Jan. 20th MLK

Strength
Deadlift 5-5-3-3-3

WOD
10 Burpees, then
5 rounds of
15 SDHP (95/65)
7 Ring Dips
Then finish with 10 Burpees

We will be open for regular hours in the morning 5:30am and 6:30am. We will offer a 4:30pm and 5:30pm in the evening for the holiday schedule. No 6:30pm class.

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Friday Jan. 17th

Power clean
5-5-3-3-3

Partner WOD!
400m run/ jump rope- both
40 pull-ups/ plank
60 box jumps/ pOH
50 ball slams/ supine feet off ground
40 KB swings/ Burpees

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Thursday Jan. 16th

Warm-up
Agility ladder drills

Push press
5 @ Warm up
5 @ 75%
5 @ 80%
5+ @ 85%

Then, 10min AMRAP
20 air squats
15 ring rows
5 sec. Handstand hold

Cash out
1:00min K2E
20 back extensions

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Wednesday Jan. 15th

Skill
Work on DU’s

WOD
5 rounds
200m run w/ wall ball (20/14)
7 DL (225/135)
20 Sit-ups

Scaled WOD
4 rounds
200m run
KB DL
15 sit-ups

Tuesday Jan. 14th

16:00 min AMRAP
1000m buy in
10 Burpees over bar
8 pull-ups