Extra Work

Strength:

Wendler Front Squats *if you didn’t complete them yesterday

Conditioning:

10 Rounds

3 Squat Clean @70%

3 Power Clean @ 70%

Rest 1 Min Between Rounds

Strength:

Wendler Strict Press

Conditioning:

Row 5K

*21,000 meters rowed

Strength:

Wendler Back Squats – During Class Times

Conditioning:

5 Rounds

10 Back Rack Bar Step-Ups (95-65)

10 Weighted GHD Sit-Ups

8 Strict Pull-Ups

8 Ring Dip

Strength:

Wendler Deadlifts – Tomorrow Will Be Back Squats

Conditioning:

5 Rounds on the 2 Minute Interval

200 Meter Row

Max Reps Power Clean

Rest 1 Minute Between Rounds

*16,000 Total Meters Rowed

Strength:

Wendler Front Squat *if you did not complete during class on Thursday 1/10

Conditioning:

5 Rounds

500 Meter Row

3 Squat Cleans

3 Push Press

3 Power Jerks

*Rest 2 minutes between each round

*55% of 1 rep clean max

*Total of 15,000 meters rowed

Strength:

Wendler Strict Press

Conditioning:

4 Rounds on the 2 Min Interval

250 Meter Row

12 DB Snatch

Rest 5 Min

Row 1000 Meters

*12,500 meters total following the extra work

Strength:

Wendler Back Squat *during class time

Conditioning:

1000 Meter Row

25 GHD Sit-Ups

1000 Meter Row

25 GHD Sit-Ups

1000 Meter Row

25 GHD Sit-Ups

*10,500 total meters rowed

Strength:

Wendler Deadlifts

*Back Squats will be programmed tomorrow

Conditioning:

5 Rounds

250 Meter Row

12 DB Goblet Step-Ups (50/35) – 20 Inch Box

250 Meter Row

12 Single Arm DB Press (50/35)

*6 Each Arm

*2500 meters rowed – total for the month = 7500

Strength:

Wendler Front Squats

Conditioning:

500 Meter Row

15 KB Snatch

500 Meter Row

30 KB Snatch

500 Meter Row

15 KB Snatch

500 Meter Row

*If you follow the extra work for January, you will get your 42,000 meter row completed by the end of the month.

At the end of this workout you will have completed a total of 5,000 meters for the month (just by doing the extra work)