Friday 01/09

Strength Day

Part 1 - Alt OTM x 12 mins

• E: 2 Front Squats

• O: 4 Back Squats

• @ 70-75% of 1RM F.Sq

Part 2 - OTM x 12 mins

• 1 Power Clean

• Build to a heavy single

• Begin ~ 65-70% of 1RM

Thursday 01/08

Sorry for the last minute post for today’s workout !!!

Strength - Every 2:00 x 6 Sets

• Deadlift

• 3-3-2-2-1-1

• Build to a heavy single

WOD - 3 RFT

• Deadlift 21-15-9 (185/135)

• Cal row 42-30-18

• 5 bar muscle ups (12 c2b)

Wednesday 01/07

Strength - Every 2:30 x 4 Rounds

• 20 Alt DB Bicep Curls

• 20 Banded Tricep Pull Downs

WOD - 6 RFT

• 10 Burpee Box Jumps (24/20)

• 20 Wallballs (20/14)

Tuesday 01/06

WOD - 6:00 AMRAP + 3:00 Rest x 3 Sets

• 20 Hang Power Cleans (95/65)

• 50 Sit ups

• 75 DU

• Max Cal Row

Monday 01/05

First full week of January ! Let’s start off 2026 as consistent as possible 💪🏻

Strength - Every 2:00 x 6 Sets

• 5-5-5-3-3-3 Bench Press

• Build based off feel

WOD - 8 RFT

• 8 Pull Ups

• 4 Wallwalks

• 8 DB Goblet Squats (50/35)

• 8 Push Ups