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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 reps

Tempo: 3 sec down, 1 sec pause, press

Super Set into

7 Single arm bent over row/ each arm


METCON - 4 min work- 1 min rest (x 3)

6 wall ball Shots

8 alt snatches

4 Burpee Broad Jumps

30 mountain climbers

















 
 
 

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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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