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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

Plank

Jump Lunges



 
 
 

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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

 
 
 
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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