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Monday 12/29/25

YEAR-END GRIND......


Warm-Up (2 rounds)

  • 200m row

  • 10 DB deadlifts

  • 10 air squats

  • 8 inchworms

  • 6 empty-bar power cleans


30-min AMRAP 🔥

  • 5 Power Cleans (135/95)

  • 10 DB Box Step-Ups

  • 15 Wall Balls

  • 200m Run or 300m row, 200 singles J.R.



 
 
 

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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 w

 
 
 
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

 
 
 

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