WODS 1/26/26
- Train Waco
- 2 days ago
- 2 min read
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
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