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Thursday 01/29/26

Warm-Up - 2 rounds

10 Air Squats

10 Arm Circles (F/B)

5 Inchworms to Cobra

10 Jumping Jacks

10 Lunge twist


Deadlift

Empty barbell - 10 reps

5, 5, 5, 3 ,3, 3


WOD 4 Rounds

400 m run or 500m row

20m Mtn Climbers

8 db clusters

8 hand release push up

8 wall ball shots


COOL DOWN



 
 
 

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Wednesday 01/28/26

Warm-Up x 2 10 PVC pass-throughs 10 Scap push-ups 10 shrugs pull PVC 8 jump squats Kip & Pull 3×4 kip → small pull (try no band) 3 Rounds ( super set) 12 DB Bent-Over Rows 10 Close-Grip Push-Ups ONE S

 
 
 
Tuesday 01/27/26

Warm Up- 2 Rounds 10 - legs swings 10 - torso twist w/pvc pipe 10 - wall squats Row - 2 Rounds Row- 0:50 sec arms only rest 20 sec Row- 0:50 sec arms & body rest 10 sec Row - 2:00 min full stroke WOD

 
 
 
Monday 01/26/26

Warm Up: 2 rounds 10 wall squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks (each side) Overhead Squat Work 3 x 10 PVC overhead squat (tempo 3-1-3) Forward Step

 
 
 

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