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Friday 9/19/25


Strength/Accessory:

3×12 DB Romanian Deadlift

  • 3×10 DB Thrusters

Workout (20 min AMRAP – Partner WOD):You-Go-I-Go style

Partner A: 200m Run

  • Partner B: AMRAP → 10 Goblet Squats, 8 Push-Ups, 6 DB Snatch

    Switch when runner returns → continue until time is up


 
 
 

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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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