WOD: Monday, January 9th, 2023

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

  • Establish a heavy single

Strength Cycle Breakdown:

  • Mondays: Front Squat (1RM)
  • Wednesdays: Power Clean + Squat Clean complex 
  • Fridays: Shoulder to Overhead (1RM) 

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Workout: 5 Rounds 

  • 9 Thrusters (95/65) 
  • 9 Lateral Pogo Burpees 
  • 250 Meter Row OR 500 Meter Bike 

*Rest 1 Minute at the completion of each round 

*Goal is to try to push the intensity each round 

*Barbell should be done primarily unbroken

*Meters should be pushed hard! 

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Cardio Option: 5 Rounds 

  • 9 Atomic Sit Ups (25/15) 
  • 9 Burpees to a plate
  • 250 Meter Row OR 500 Meter Bike 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • :30s Hollow Hold