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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-min AMRAP

8 Strict Press 

8 Deadlift

12 Sit-ups

100m Run




 
 
 

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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

 
 
 
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

 
 
 
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

 
 
 

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