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FRIDAY

Partner Synchro Burner


Workout (AMRAP 20):


10 Synchro Burpees


20 DB Cleans (split)


30 Synchro Sit-ups


40 KB Swings (SPLIT)


50 Synchro Goblet Squats


60 Double under or 200 singles (SPLIT)


CORE - 3x40 sec plank

 
 
 

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Wednesday 01/21/26

Warm-Up – 10 min 400m jog together (slow jog) 2 rounds 10 Good mornings (PVC) 10 Glute bridges 20-sec hollow hold 10 glute bridges Deadlift- Lift Heavy 5-5-3-3-3 WOD 4 Tabatas 1 min R&R Row KB Swing

 
 
 
Tuesday 01/20/26

Warm-Up 2 rounds 30 sec Row / Bike / Jump Rope 10 PVC pass-throughs 10 Scap push-ups 10 Air squats 20-sec plank Specific Warm 8 Push-ups 10 Banded pull-aparts Tempo Bench Press- Light load 3 sets x 5

 
 
 
Monday 01/19/26

Warm-Up 2 rounds 10 Cat-Cow 10 Lunge Twist 10 KB Deadlifts (light) 20 sec Side Plank/side EMPTY BARBELL 1 x 5 Back Squats 1 x 6 Back Step Lunges 1 x 6 Forward Step Lunges Back Squat, Loaded forward

 
 
 

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