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Thursday 01/15/26

Warm Up 2 rounds

200 m row or Run

8 Single-Leg Squats to Box/Bench per leg

10 Superman



Barbell Thruster

5x5

40 sec wall sit

Rest 90 sec



4 Rounds for Time

6 Power Cleans 135/110

20 Mountain Climbers

8 Pull up or 10 KTC

16 KB Reverse Lunges



 
 
 

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Wednesday 01/14/26

Warm-Up 2 rounds 10 Cat-Cow 10 Lunge Twist 10 KB Deadlifts (light) 20 sec Side Plank/side Deadlift 5 x 4 @ moderate heavy 12-Russian KB Swings 12 - side steps with band 90 sec rest 12-EMOM - work 40

 
 
 
Tuesday 01/13/26

Warm Up 2 rounds 10 body circles 5/5/ wach way 10 Scap Push-Ups 10 Dumbbell Strict Press (light) 20 sec Plank Push Press 4x4 - moderate weight 12 Shoulder Taps Rest 90 sec 3 rounds 30 sec on /30 sec

 
 
 
Monday01/12/26

Warm-Up-12 min 10 Air Squats (3-sec tempo down) 10 Glute Bridges 10 Walking Lunges Twist 30 sec Hollow Hold EMPTY BARBELL 2 x 10 Empty-bar Back Squats 2 x 5 Pause Squats (2-sec pause Back Squat – 15 m

 
 
 

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