WODS 1/19/26
Monday 1/19
"PRIMER"
EMOM 6 minutes:
O: 45sec Row
E: 3 Pushup w/ Alt Shoulder Taps
+ 5 Hang Power Clean + Front Squat + Press (BB)
"STRENGTH"
In 12 minutes:
Build to a heavy 1-Rep Hang Power Clean & Jerk
"CONDITIONING"
"The Chief"
5 Sets:
AMRAP 3 minutes:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1 Minute Between Cycles
Repeat for 5 Cycles
"FINISHER"
3 Rounds
10 Barbell Roll Outs
10 Weighted Glute Bridges
*Same Weight
Tuesday 1/20
"PRIMER"
As Many Rounds As Possible in 7 Minutes
12/9 Cal Bike
10 Air Squats with Double Bounce
5 Scap Pullups
4 Samson Lunge Steps
"STRENGTH"
Every 3 Minutes For 12 Minutes Complete
Move 1: 80% Max Strict/Kipping Pull-ups
Move 2: 8 Barbell Good Mornings/RDL @ 32X1
Rest
"CONDITIONING"
4 Sets of 1:00/:30 off each movement:
Dumbbell Front Rack Lunge Step
Ring Rows w/ Box
Plate Abmat Sit-up
Wall/Pike Walks or Holds
"FINISHER"
3 Rounds for Quality
10 Plate Raises (Front) (Pick Load)
20 Plate Drivers (Pick Load)
*Utilize Same Weight
Wednesday 1/21
"PRIMER"
AMRAP 8 Mins
750m Bike
10 Russian Swings
3 Shuttle Runs (D+B=1)
"CONDITIONING"
Teams of 2
6 Rounds (3 Each):
Max Calorie Bike
10 Single KB/DB Hang Squat Clean + 1 Shuttle Run
REST 1:00
6 Rounds (3 Each):
Max Calorie Bike
20 Russian KB Swings + 2 Shuttle Runs
REST 1:00
6 Rounds (3 Each):
Max Calorie Bike
10 (5/5) Single DB Devil's Press + 3 Shuttle Runs
* Switch when a partner finishes the reps + run
"FINISHER"
50 Partner Medball Sit-ups Long Toss (each)
Thursday 1/22
"PRIMER"
3:30 Row / Rest 30 Seconds
Then...
2 Sets of:20 work each movement:/ 10 Seconds Rest
Toe Touch Jumping Jacks
2 Squat Wall Balls
Alternating Box Step Ups
Standing BB Shoulder Press
"CONDITIONING"
Part 1:
Minute 0-15 Complete As Many Rounds As Possible
500m Row
Rest 60 Seconds
Part 2:
At Minute 22 Complete:
3 Rounds For Time:
14 Wallball (20/14) (10/9)
16 Push Press (95/65)
18 Box Jumps (24/20)
20 Toes to Bar
"FINISHER"
3 Rounds
10 Alternating Kettlebell Halos
20 Alternating Dumbbell Hammer Curl
Friday 1/23
"PRIMER"
3 Sets:
:30 Single Unders
:30 Medball SDHP
:30 Lunge/Lunge/Pushup
:30 Medball Good Mornings
"CONDITIONING"
AMRAP 12 minutes:
10 Burpees
25 Double Unders
"STRENGTH"
For Quality:
10-8-6-4-2
Deadlift
Bench Press
Option 1:
Deadlift @ 125% Bodyweight
Bench Press @ Body Weight
Option 2:
65/70/75/80/85+%
"FINISHER"
3 Rounds for Quality
10 Alternating Single Arm Kettlebell Gorilla Rows
15 V-Ups
Saturday 1/24
"PRIMER"
4 Minutes Cardio - Athlete Choice
6 Minutes Coach Led Line Drills
"CONDITIONING"
Teams of 2
In 8 Minutes Complete
75/50 Cal Bike
In Remaining Time
Max Rep 25ft Walking Lunge Steps
Rest 3 Minutes
In 8 Minutes Complete
20 Shuttle Runs (D+B=1)
In Remaining Time
Max Rep Weighted Box Step Overs (53/35) (20/16)
Rest 3 Minutes
In 8 Minutes Complete
1200m Row
In Remaining Time:
Max 60Ft Farmer Carrys (53/35)
"FINISHER"
Accumulate
3 Minutes Wall Sit
50 Weighted Russian Twist (O+B=1)
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