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3/14 WOD

Power Clean + Power Jerk


1x(2+1)


4x(1+1) Build to a moderate weight


3x(1+1) Build to a heavy weight



Then



Teams of 2 - 3 Rounds Each Person


Partner A – 400 Meter Row + 100 Meter Farmer’s Carry (72/53)


Partner B – 50 Sit-ups

 
 
 

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Friday 01/16/26

Warm-Up 2 Rounds 10 Air squats 10 Sit-ups 10 Push-ups 20 Jump rope Partner WOD 18 min AMRAP (count your rounds) 10 Thrusters (light) 10 Pull-ups 10 600m Partner Row Cool Down & Stretch

 
 
 
Thursday 01/15/26

Warm Up 2 rounds 200 m row or Run 8 Single-Leg Squats to Box/Bench per leg 10 Superman Barbell Thruster 5x5 40 sec wall sit Rest 90 sec 4 Rounds for Time 6 Power Cleans 135/110 20 Mountain Climbers 8

 
 
 
Wednesday 01/14/26

Warm-Up 2 rounds 10 Cat-Cow 10 Lunge Twist 10 KB Deadlifts (light) 20 sec Side Plank/side Deadlift 5 x 4 @ moderate heavy 12-Russian KB Swings 12 - side steps with band 90 sec rest 12-EMOM - work 40

 
 
 

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