WODS 1/12/26

Monday 1/12

"PRIMER"

3 Rounds for Quality

200m Row

5 Pushup to Pike w/ 2x Alternating Toe Tap

5 Lateral Step Out Lunge/Lunge/Squat 

5 Barbell Bench Press (Build Each Round)

"STRENGTH"

EMOM for 12 Minutes, Alternate Between:

Min 0-1: 5 Bench Press (65-75%)

Min 1-2: 8 Bent Over Rear Delt Fly + Front Raise

Min 2-3: Rest

"CONDITIONING"

As Many Rounds as Possible In 10 Minutes

2-2-4-4-6-6-8-8....

Row Calories

Burpees Over Rower

"FINISHER"

2 Rounds for Quality

"21" Barbell Curls

5/5 Lying Internal Shoulder Rotation

5/5 Lying External Shoulder Rotation

Tuesday 1/13

"PRIMER"

As Many Rounds as Possible in 9 Minutes:

10/7 Cal Bike

8 Barbell RDL + Upright Row

6 Wallballs w Double Bounce

4 Scap Pullup/Kip Swing/Strict Pullups

"STRENGTH"

In 15 Minutes, Build to Heavy for The Day

8-6-4-2 Deadlift

"CONDITIONING"

3 Rounds for Time:

30 Wallballs (20/14) (10/9)

15 Deadlifts (225/165)

12 Pullups

"FINISHER"

3 Rounds for Quality

15 V-Ups

15/15 Standing Teapots

Wednesday 1/14

"PRIMER"

2 Minutes - Gym Laps

6 Minutes - Coach-Led Line Drills

2 Minutes - Gym Laps

"CONDITIONING"

Teams of 2.  Trade Reps as Needed.

For Time:

1k Row

50 Plate Ground to Overhead (45/25)

2k Bike

50 Plate Walking Lunges (45/25)

1k Row

50 Plate Box Step Overs (24/20) (45/25)

2k Bike

50 Kettlebell Swings (53/35)

"FINISHER"

3 Rounds for Quality

10 Back Extensions*

25 Weighted Floor Calf Raises 

*Banded/Medball/Barbell or GHD 

Thursday 1/15

"PRIMER"

In 8 Minutes Complete:

30 Jumping / Step Out Jacks

3 Inchworms + Pike Push Up

5 Dead stop Russian Kettlebell Swings

7 Kettlebell Goblet Squats

"STRENGTH"

In 10 Minutes, build to heavy for the day:

1 Rep Front Squat

"CONDITIONING"

AMRAP 7 Minutes:

9 Front Squats (95/65)

6 HSPU

3 Double Kettlebell Farmer Carry (d/b = 1) (Pick Load)

Rest 3 Minutes

AMRAP 7 Minutes:

3 Double Kettlebell Farmer Carry (d/b = 1) (Pick Load)

6 HSPU

9 Front Squats (95/65)

"FINISHER"

3 Rounds for Quality

20 Alternating Dumbbell Single Arm Upright Row

10 Plate Tricep Extensions

Friday 1/16

"PRIMER"

Buy-In/Cash Out: 100 Jump Rope

Then 2 Rounds

750m Bike 

20 Alternating Lateral Box Step Overs (20/16)

10 Barbell Shoulder Press (45/35/15)

"STRENGTH"

In 12 Minutes Complete:

4 Rounds for Quality

10R/10L Bottom-Up Kettlebell Shoulder Press (Pick Load)

10R/10L Weighted Lateral Step Up (20/16) (Pick Load)

"CONDITIONING"

4 Rounds for Time:

15/12 Cal Bike

12 Box Jumps (24/20)

9 Shoulder to Overhead (115/75)

40 Double Unders

Rest 1 Minute Between Rounds

"FINISHER"

Accumulate

90 Seconds Hanging Leg Raise / Bent Knee Raise

Every time you break complete

30 Seconds Front Leaning Rest/Plank

Saturday 1/17

"PRIMER"

Min 0-3: Row / Bike 

Min 3-5: Coach Led Line Drills

Min 5-8: Bike/Row

Min 8-10: Coach Led Line Drills

Min 10-20: Burgener Power Clean Progression

"CONDITIONING"

Teams of 2

Min 0-3:00: Max Distance Shuttle Run

Min 3-4:00 Rest

Min 4-5:00 Max Rep Power Cleans (95/65)

Min 5-6:00 Rest

Min 6-9:00 Max Distance Shuttle Run

Min 9-10:00 Rest

Min 10-12:00 Max Rep Power Cleans (135/85)

Min 12-14:00 Rest

Min 14-17:00 Max Distance Shuttle Run

Min 17-18:00 Rest

Min 18-21:00 Max Rep Power Cleans (165/105)

Min 21-22:00 Rest

Min 22-25:00-minute Max Distance Shuttle Run

*Alternate Shuttle Runs & Reps

"FINISHER"

Coach Choice