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Thursday 01/07/2026

Warm-Up- 2 rounds

10 Ring Rows

10 Banded Pull-Aparts

10 Hollow Rocks

30 sec Dead Hang


Strict Pull-Ups – 15 min

5 sets:3–5 reps

Rest 60 sec

Accessory – Superset x 3

10 Single-Arm Dumbbell Rows/side

12 Banded Lat Pulldowns

20 sec Hollow Hold


EMOM- 5 Rounds

Min 1: 8/12 Ring Rows

Min 2: 12 Jump Lunges

Min 3: 12 Butterfly Sit up


Cool-Down

Lat stretch

Deep breathing

Roll Out

 
 
 

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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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