01-22-26

Strict Press
4 Rounds to Find Moderate 5 Rep
3 Rounds of 5 Reps at the Moderate Weight
**3-5 Strict Pullups After Each Set

Alt EMOM x 5 Rounds
0:00-1:00 15/12 Calories
1:00-2:00 10 Goblet Squats
2:00-3:00 Plank
3:00-4:00 Rest

01-21-26

8-10 Rounds (35′ Cap)
5 CG Bench Press
8 Bent Over Barbell Row
10 Dbl DB Lateral Box Step Overs

01-20-26

Power Cleans
20′ to Work to Heavy 3 REP
*Pause in Catch Position

For Time:
15 – 10 – 5
Deadlifts
5 – 10 – 15
Burpees Over Bar

01-19-26

Clean & Jerk
5 Rounds of 5 Reps
*Start Light Work to Moderate
*Unbroken
*2 Second Pause at Top of Jerk focusing on Locked Out OH Position

18′ AMRAP
500/450m Row or Ski
30 Situps
20 Abmat Push ups
30 Walking Lunges

01-16-26

Push Press to Push Jerk
3 Push Press into 2 Push Jerk
15′ to work to a moderate weight focusing on technique, not max #

18′ AMRAP – Team of 2-3
30 Calories
30 Hang DB Snatch
30 Wallballs

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