Almost to the new year, everyone! Always, an exciting time to have a good fresh start with things. We are gonna be testing some benchmark WOD's and strengths for a little while to start out the year with a point to excel from. Smolov is off this week, so most of the WOD's will be the same for both programs. Here we go for Monday!
GYM PROGRAM
Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
Push-ups
Mountain Climbers
Barbell Rows
Mobility
Front Rack Band Stretch - 1min/side
Couch Stretch - 1min/side
Skill/Strength
Front Squat 3x9 @ 70%, 3:00 int
WOD
"Jackie"
For time
1000m Row
50 Thrusters (45/30)
30 Pull-ups
No cap
SMOLOV PROGRAM
Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
Push-ups
Mountain Climbers
Barbell Rows
Mobility
Front Rack Band Stretch - 1min/side
Couch Stretch - 1min/side
Skill/Strength
Test 1RM Push Press, 5x1 2:00 Int
WOD
"Jackie"
For time
1000m Row
50 Thrusters (45/30)
30 Pull-ups
No cap
Squat Cycle
Off
Also, we will be starting a nutrition challenge to start the year off right. More details to come. Happy lifting!
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