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Thursday 02/5/2026

Warm Up: 2 rounds

10 jumping jacks

10 band face pulls

8 empty-bar presses


Strict Press

5X5 - Add weight each time


Accessory: 3 rounds

10 lateral raises

8 empty barbell back press




WOD-3 rounds For Time

15 cal Row

15 DB thrusters

15 toes-to-bar or KTC

5 burpees




 
 
 

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Friday 02/05/2026

“Finisher Friday” Warm-Up: 3 rounds: 10 med ball cleans, 10 push-ups, 100m jog Deadlift: 5x5 Accessory: 3 sets of 10 DB glute bridges 5/5 each leg WOD (Teams of 2 – 22 Min Cap) Buy-In: 400m Run (toge

 
 
 
Wednesday 02/04/2026

Warm-Up - 3 rounds 45 Sec Bar Hang 10 band pull-a-parts 10 Scap push-ups 10 PVC Pass thru & ATW Tempo Bench Press 4 sets x 5 reps Tempo: 3 sec down, 1 sec pause, press Super Set into 8 Single arm bent

 
 
 
Tuesday 02/03/2026

Warm-Up- 10 m min Row 2 minutes PVC x 10 each pass-throughs front squat behind-neck press snatch grip push press 90 sec bar hang Overhead Squat Work 1 x 5 PVC OHS 3 x 5 empty barbell OHS (or training

 
 
 

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