01-15-26

Deadlifts
15′ to Work to Perfect Heavy 6 Rep

Jackie – For Time
1000m Row
50 Thrusters 45/35
30 Pull Ups / 50 Jumping

01-14-26

5 Rounds:
5 CG Bench
5 Power Cleans
*Getting Heavier/To WOD Weight Each Round

30′ AMRAP
5 CG Bench
5 Power Cleans
10 (2ct) Jumping Lunges

01-13-26

Strict Press + Hang Cleans
Work to Heavy 3 Strict Press
+ 3 Hang Cleans After Each Set*
*2 Second Pause in the Catch of Each Hang Clean

Sprint / Rest – 3′ On / 3′ Off
Rounds 1 & 3: 500/450m Row or Ski + Max DU in Remainder of 3′
Rounds 2 & 4: 500/450m Row or Ski + Max TTB in Remainder of 3′
**Rest 3′ Between Each Round

01-12-26

Front Squats
10 – 8 – 6 – 4 – 4 – 4 – 4
*1st Rep of Each Set = 3 Second Pause at Bottom

16′ AMRAP
500/450m Row or Ski Buy In
Then, 5 Rounds:
5 DB Thruster
10 Shoulder Tap Push Ups
20 Situps
*After 5 Rounds, Repeat including Buy In

01-09-26

Just a Bar – 3′ AMRAP
1 – 2 – 3 – 4 – 5 – 6…..
Hang Cleans
Strict Press
Front Squats

23′ AMRAP – Team of 2-3
100 CG Bench Press
50 Calories Row or Ski
20 Burpees

01-08-26

25′ AMRAP
10 Deadlifts (75-100% BW)
400m Run
Rest Exactly 1:00

01-07-26

Front Squats
15′ to Work to Heavy 5 Rep
*3 Second Pause 1st Rep of Every Set

15′ AMRAP
25 Abmat Situps
20 Weighted Lunges
15 Knees to Chest
5 Strict Pullups

01-06-25

Strength: 3 Rounds
20 Alt DB Curl & Press
20 Alt DB Bent Over Row
5 Front Squats
15 Bent Over Flys
15 High Pulls

2026 Test #2 – 12′ AMRAP
4 Deadlifts
5 Hang Cleans
6 Bar Over Burpees
200m Run

01-05-26

Strict Press to Push Press
5 … 1
4 … 2
3 … 3
2 … 4
1 … 5

2026 Test #1
3000/2700m Row or Ski for Time

01-02-26

Warm Up WOD:
4′ AMRAP
10 American KB Swings
5 Goblet Squats
:30 Plank

18′ AMRAP
1000/900m Row or Ski
50 Walking Lunges
50 Abmat Situps
500/450m Row or Ski
with remaining time, AMRAP of:
20 Walking Lunges
20 Abmat Situps