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)