Wednesday Jan 28, 2026 Add your score Strength WOD (15-18 min.) 1:00 Wall Stretch, each Then, cycle: 15 Band Dislocates 5 Bench Press 5/5 DB Rows 8 Sit Ups 8 Superman Extensions 100m Run//125m Row 20 min. AMRAP: 10 Bench Press 8/8 DB Rows 20 Sit Ups 200m Run//250m Row
Tuesday Jan 27, 2026 Add your score WOD :45 on/:15 off x 4 cycles: KB Swings KB Around the Worlds HSPU or Arnold Press Row L-Sit Bike Side Plank Hip Touches 100m Run Battle Ropes Rest
Monday Jan 26, 2026 Add your score Strength WOD (15-18 min.) 1:30 Wall Stretch, each :30/:30 Post Lat Stretch Then, cycle: 3 Front Squats 3/3 Bulgarian Split Squats 8 Scap Chin Ups 3-5 Chin Ups 8 Hang Knee Raises 30 Single Unders Every 5:00 x 5 rounds: 5 Front Squats 7/7 Bulgarian Split Squats 8 Chin Ups 20 Hang Knee Raises 150 Single Unders
Saturday Jan 24, 2026 Add your score Strength WOD (8-10 minutes) 1:00 Wall Stretch, each side Then, 8 KB Swings 5 Med Ball Sit Ups 5 DB Push Press 10 Skater Jumps :30 Saddle Wrist Stretch 20 min. EMOM: 20 KB Swings 20 Med Ball Sit Ups 8 DB Push Press 20 Skater Jumps 22 min. AMRAP: 600m Row 200m Run (Same time) 40 SL Deadlifts (KB) 40 Squat Jumps 30 Pull Ups 30 Push Ups
Friday Jan 23, 2026 Add your score Strength WOD (18 min.) 1:00 Wall Stretch, each 8 Kneeling Thoracic + Archers Then, cycle: 3 Deadlifts 2 Hang Power Cleans 2 Split Jerks 3 Burpees 10 Scorpion Kicks 100m Rowling 20 Plank Shoulder Touches 5 rounds for time: 8 Deadlifts 5 Hang Power Cleans 3 Split Jerks 8 Burpees 250m Row :40 Plank (22 min. cap)
Thursday Jan 22, 2026 Add your score WOD 50:00 Foundation Training Video 10 Foam Roll Passes everywhere Lacrosse Ball Trap Release 2:00 Frog Stretch 1:30 Wall Stretch, each leg 1:30 Double Thread Needle, each side 1:30 Pigeon Pose, each leg *2:00 Slant Board* *3x20 Band Face Pulls* -Row for remaining time-
Wednesday Jan 21, 2026 Add your score Strength WOD (15-18 min.) 1:00 Wall Stretch, each 1:00 Double Thread Needle, each Then, cycle: 15 Band Dislocates 5 Bench Press 5/5 DB Rows 5/5 Side Plank Hip Touches 100m Run 20 min. AMRAP: 10 Bench Press 8/8 DB Rows 10/10 Side Plank Hip Touches 200m Run
Tuesday Jan 20, 2026 Add your score WOD :45 on/:15 off x 4 cycles: Box Jump/Step Up KB Swings KB Around the Worlds DB Arnold Press Row Sit Ups Glute Bridges Bike FLR or Plank Rest
Monday Jan 19, 2026 Add your score Strength WOD (15-18 min.) 1:30 Wall Stretch, each :30/:30 Post Lat Stretch Then, cycle: 3 Front Squats 3/3 Bulgarian Split Squats 8 Scap Chin Ups 3-5 Chin Ups 8 V-Ups 8 Superman Ext. 30 Single Unders (Noon only) Every 5:00 x 5 rounds: 5 Front Squats 7/7 Bulgarian Split Squats 8 Chin Ups 15 V-Ups 150 Single Unders
