WODS 1/5/26

Monday 1/5 

"PRIMER"

3 Sets of 20sec work each movement:/ 10 Sec Rest

Bike 30 Seconds 

PVC Pass Throughs

Reverse Samson Lunge Steps

Pushup with Shoulder Taps 

"STRENGTH"

In 15 Minutes Complete:

4 Rounds For Quality

8 Back Rack - Step Back Lunges

8 Pendlay Row

8 Lateral Shoulder Raises

"CONDITIONING"

Teams of 2:

Every Minute on the Minute

For 5 Rounds:

Min 0-1: Max Cal Bike

Min 1-2: American Kettlebell Swings (53/35)

Min 2-3: Burpees to Target

Min 3-4: Rest

*Each Partner Works 30 Seconds

"FINISHER"

3 Rounds For Quality

12 Kettlebell Crush Grip Curl

12 Kettlebell Horn Grip Triceps Extension

Tuesday 1/6

"PRIMER"

In 10 Minutes Complete:

1000m Row (Easy)

Then 3 Rounds...

10 KB Goblet Squats

10 KB RDL 

7-10 Kip Swings

"STRENGTH"

In 12 Minutes Complete

4 Rounds of Complex:

3 Hang Clean Pull +

3 Upright Row +

3 Tempo RDL (32x1)

"CONDITIONING"

As Many Rounds As Possible in 2 Minutes

3 Power Cleans (95/65)

20 Double Unders

Rest 1 Minute

As Many Rounds As Possible in 3 Minutes

6 Power Cleans (95/65)

40 Double Unders

Rest 2 Minutes

As Many Rounds As Possible in 4 Minutes

12 Power Cleans (95/65)

60 Double Unders

"FINISHER"

50 Alternating V-Ups

Wednesday 1/7

"PRIMER"

As many rounds as possible in 8 Minutes of:

150m Row

3/5/7 Barbell Thruster

20 Single Unders

3/3-5/5-7/7 Scap Pullup + Kip Swings

Restart if needed.

"STRENGTH"

In 15 Minutes, build to a heavy for the day:

8-6-4-2 Front Squat 

"CONDITIONING"

"Jackie"

For Time:

1000m Row

50 Thrusters (45/35)

30 Pullups

"FINISHER"

Mobility

90sec per side, Couch Stretch

90sec per side, Thread the Needle Stretch

10 Quad Thoracic Openers, Per Side

Thursday 1/8

"PRIMER"

Complete 4 Rounds / 7 Minutes

3x120ft Shuttle Jog

7 Russian Kettlebell Swings

7 Ring Rows

7 Plate Sit-ups

"STRENGTH / SKILL"

Every 3 Minutes on The Minute

Part 1: 

3 Rounds (0,3,6 Minutes)

5 Barbell Strict Press + 2 Push Press

Part 2:

3 Rounds (9,12,15 minutes)

5 Seated Dumbbell Z-Press

or

1 Set Unbroken Handstand Pushups

"CONDITIONING"

As Many Rounds As Possible in 15 Minutes: 

50 Walking Lunge Steps

40 Abmat Sit-ups

30/25 Cal Bike

20 Alternating Hang Dumbbell Snatch (Pick Load)

"FINISHER"

3 Rounds For Quality

10 Barbell Rollouts 

10 Medball Good Mornings

Friday 1/9

"PRIMER"

Row: 2:30 2:00-1:30-1:00

Rest 30-60-90 Seconds

"STRENGTH"

In 10 Minutes, build to heavy for the day:

1 Rep Deadlift 

"CONDITIONING"

7 Rounds For Time

7 Deadlifts (205/135)

7 Toes to Bar

"FINISHER"

3 Rounds For Quality

8 Double Dumbbell Close-Grip Bench Press

4 Standing Medball Chest Pass

Saturday 1/10

"PRIMER"

400m Run

Rest 1 Minute

EMOM 6 minutes

O: 10 KBS + 5 No Pushup Burpees

E: 10 Lunge Steps + 5 V-Ups

"CONDITIONING"

4 Rounds For Time:

2000/1600m Bike

50 Push Ups

40 Air Squats

30 Abmat Sit-ups

20 Single Kettlebell Box Step Overs (70/45) (20/16)

10 120ft Double Farmer Carry (Pick Load)

*Split Work As Needed, 1 Person Working At A Time

HYBRID STRENGTH

A) Muscle Clean + Strict Press

4 sets (3+2)

B) Clean & Jerk

4 sets 2 @ 45-70%

C) EMOM 5 

Clean & Jerk

1 rep @ 80-85%

D) Tempo Back Squat

5 sets 3 @ by feel

E) Kickstand Romanian Deadlift 

3 sets 10 @ by feel