Wednesday 1-28-26
Deadlift
5-5-5-5-5
Tuesday 1-27-26
4 x AMRAP 3:
200-m run
Handstand walk (50 ft)
Max KB swings 53/35
– Rest 1:00 between AMRAPs.
Monday 1-26-26
21-15-9 reps for time:
Double-DB box step-overs 50/35 ,20/20 in
Chest-to-bar pull-ups
Sunday 1-25-26
Every 2:00 for 8 rounds:
6 shuttle runs
Max wall-ball shots 20/14
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back
Saturday 1-24-26
On a 20:00 clock with a partner:
Row for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, each partner performs 20 double-unders
Friday 1-23-26
AMRAP 9:
12 alternating hang DB snatches 50/35
6 single-arm DB overhead squats, left
6 single-arm DB overhead squats, right
12 lateral jumps over the DB
Thursday 1-22-26
2 rounds for time:
50/40 cal row
40 burpees
30 knees-to-elbows
Wednesday 1-21-26
4 rounds for time:
400-m run
12 shoulder presses
Tuesday 1-20-26
Front squat
3-3-3-3-3
Monday 1-19-26
10:00 am only
7 rounds for time:
7 deadlifts 155/105
5 hang power cleans
3 bar muscle-ups