WODS 1/26/26

Monday 1/26

"PRIMER"

6 Minutes Cycling Through:

2 Inchworm + 1 Pushups

5 Scap Pullups / KIP Swings

7 Plate Ground to Overhead

9 Jumping Jacks

"STRENGTH"

In 12 minutes:

Heavy 3-rep Deadlift

"CONDITIONING"

8x 20 seconds Work / 10 seconds Rest

Complete all 8 sets before moving to the next mvmt.

Score is total reps completed for each mvmt.

Burpees Over Barbell

Deadlifts @ 60% from above

Abmat Sit-ups

C2B Pull-ups

Double Unders

"FINISHER"

1600m Bike (Easy)

Tuesday 1/27

"PRIMER"

3 Rounds

90 Seconds Row

10 BB Shoulder Press

5 2-Squat Wallballs

"STRENGTH"

Every 3:30 for 14 Minutes

Complete 1 Round

3 Push Press (pick load)

8 Plate Lateral Raises*

8 Plate Rear Delt Fly*

8 Plate Front Raises*

*Same weight

"CONDITIONING"

As Many Rounds As Possible in 20 Minutes

5 Push Jerks (155/105) (From Floor)

15 Wall Balls (20/14)

20 Calorie Row

REST 1:00

"FINISHER"

3 Rounds

12 Barbell Rollouts

Wednesday 1/28

"PRIMER"

AMRAP 7 minutes

60ft. High Knees

7 Push-ups

60ft. Tail Kicks

7 Boot Strap Squats

60ft. Back Pedal

"CONDITIONING"

In 30 Minutes Complete:

6000m Bike

*Switch Every 1k

3000m Row

*Switch Every 500m

In Time Remaining:

Max Distance Double Farmer Carry

*Switch Every 120ft

"FINISHER"

Accumulate

3 Minutes Wall Sit

Every Time You Break

10 V-Ups

Thursday 1/29

"PRIMER"

In 8 Minutes Complete

AMRAP 5-10-15...

Cal Bike

Russian Kettlebell Swings

Lateral Box Step Overs (24/20)

"STRENGTH"

Every :45 for 7:30, alternate between:

3 Back Squats (pick load)

5 Strict Handstand Push-ups (pick difficulty)

"CONDITIONING"

As Many Rounds As Possible in 9 Minutes

1-2-3-4-5...etc.

Burpee Box Jump Overs (24/20)

Kettlebell Swings (53/35)

"FINISHER"

3 Rounds

10/10 Single Arm Upright Row

15 KB Crush Grip Curls

Friday 1/30

"PRIMER"

4 Rounds For Quality

10 PVC Pass Throughs

30 Jump Rope

10 BB Hang Muscle Cleans

"CONDITIONING"

5 Rounds For Time:

20/15 Cal Bike

10 Hang Power Clean (115/85)

5 Shuttle Runs (D+B=1)

"STRENGTH"

3 Sets:

:30 Max Bent Over Barbell Row

REST 1:00 between sets

3 Sets:

:30 Max Back Rack Reverse Lunge Steps

REST 1:00 between sets

"FINISHER"

50 Hollow Body Rocks

50 Plate Toe Touch Crunches

Saturday 1/31

"PRIMER"

9 Minutes - Gym Laps

EMOM Coach Call Out Movements

"CONDITIONING"

Teams of 2. Trade Reps.

AMRAP 20 minutes

10 Shuttles (D+B=1)

20 Med Ball Sit-ups (Pass the ball)

30 Plate Overhead Walking Lunge Steps (45/25)

40 Calorie Bike

"Finisher"

3 Sets, For Quality:

8/8 Single Leg RDL

1 Min Plank

15s Ring Support Hold