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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 sec R/R 20 sec

Row

T2b or KTC

Ice skaters





 
 
 

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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

 
 
 
Friday 01/9/2026

W arm Up 2 rounds 200 m Easy Row 10 Air Squats 10 Scap Push-Ups 10 PVC Pass-Throughs Barbell Prep 3 x With empty bar: 5 Hang Power Snatch 5 Push Press 5 Front Squats 5 Good Mornings Teams of Two 2 Ro

 
 
 

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