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Wednesday 01/21/26

  • Jan 20
  • 1 min read

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 08/21/26

Warm-Up —2 rounds 200m jog 12 med-ball chest passes 10 reverse lunges 8 Bird 10 light KB/DB deadlift Strength — 4 Rounds 5 DB Ground-to-Shoulder :30 Wall Sit with 10lb plate arms extended :30 Dead

 
 
 
Thursday 08/20/26

Warm-Up 2 rounds: 400m jog World's Greatest Stretch/side 10 Cossack squats 8 KB halos each direction 10 alternating toy soldiers 8 light DB floor presses 10 light KB deadlifts Strength — DB/KB Functio

 
 
 

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