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Friday 01/23/26

Warm Up x 2

8 - Paused goblet squats/ elbows up

10 Hip Openers

20 sec Hollow Hold

6 Burpees


EMPTY BARBELL

2x8 front squats


METCON

Buy-in: 400m Row (split)

AMRAP 18 min

30 Thrusters

30 Toes-to-Bar

30 weighted sit up

30 Burpee Over Partner

After 18 min - 1 min rest

60 sec MAX BURPEE


 
 
 

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Thursday 01/22/26

General (3 min) x 2 :30 Jumping jacks :30 Air squats :30 Ring rows :30 Slow push-ups :30 High knees :30 PVC pass-throughs 3 Rounds 5 Strict Pull-Ups 7 Chest-to-bar ring rows 10 weighted step ups 18-mi

 
 
 
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

 
 
 

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