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Friday 01/30/2026

Warm-Up

8 sit-ups 8 reverse lunges

50 single jump rope


Workout Prep: :3 rounds

6 DL (light)

6 hanging knee raises

6 med ball cleans


Team WOD- Split reps however you want.

400m burden run (together)

16 deadlifts ( heavy)

30 weighted sit-ups

40 box step-ups with kb


Cool Down

Stretch



 
 
 

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Warm-Up - 2 rounds 10 Air Squats 10 Arm Circles (F/B) 5 Inchworms to Cobra 10 Jumping Jacks 10 Lunge twist Deadlift Empty barbell - 10 reps 5, 5, 5, 3 ,3, 3 WOD 4 Rounds 400 m run or 500m row 20m Mtn

 
 
 
Wednesday 01/28/26

Warm-Up x 2 10 PVC pass-throughs 10 Scap push-ups 10 shrugs pull PVC 8 jump squats Kip & Pull 3×4 kip → small pull (try no band) 3 Rounds ( super set) 12 DB Bent-Over Rows 10 Close-Grip Push-Ups ONE S

 
 
 
Tuesday 01/27/26

Warm Up- 2 Rounds 10 - legs swings 10 - torso twist w/pvc pipe 10 - wall squats Row - 2 Rounds Row- 0:50 sec arms only rest 20 sec Row- 0:50 sec arms & body rest 10 sec Row - 2:00 min full stroke WOD

 
 
 

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