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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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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

 
 
 
Tuesday 01/13/26

Warm Up 2 rounds 10 body circles 5/5/ wach way 10 Scap Push-Ups 10 Dumbbell Strict Press (light) 20 sec Plank Push Press 4x4 - moderate weight 12 Shoulder Taps Rest 90 sec 3 rounds 30 sec on /30 sec

 
 
 
Monday01/12/26

Warm-Up-12 min 10 Air Squats (3-sec tempo down) 10 Glute Bridges 10 Walking Lunges Twist 30 sec Hollow Hold EMPTY BARBELL 2 x 10 Empty-bar Back Squats 2 x 5 Pause Squats (2-sec pause Back Squat – 15 m

 
 
 

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