January 12th - 17th, 2026

MONDAY    JANUARY 12, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 air squats
8 PVC pass throughs
8 PVC good mornings
8 bent over ball throw
:30 passive hang/:30 active hang (2nd round)

STRENGTH:  In 20 minutes Bench Press  build to a new 1 rep. max. (Dec.26)

METABOLIC CONDITIONING:

10-8-6-4-2 reps for time of:
Power cleans (95/65)
Fronts squats
Chest to Bar pull ups/Jumping C2B

OR

5 - 4 -3 - 2 - 1
Bar Muscle ups/C2B Pull ups

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Cool down:
2:00-3:00 easy bike or take a walk!

1:00 scorpion stretch each side

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‍TUESDAY   JANUARY 13, 2026

WARM UP

2 Rounds
8 bootstrappers
8 plank shoulder taps
8 cobra sumo good mornings
8 glute bridges
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STRENGTH: Sumo Deadlift   establish your 1 rep. max. (Dec.15)

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‍METABOLIC CONDITIONING : ‍

3 Rounds on a 4:00 clock
1:00 plank hold
30 box jump overs (24/20 in)
Rest remainder of time

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CASH OUT

Tabata Push ups

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‍WEDNESDAY MASH UP    JANUARY 14, 2026

Warm up:

2:00 run/bike/row/ski

1 Round

1:00 single unders
10 air squats
10 PVC passthroughs
10 PVC sumo good mornings
1:00 double unders
10 wall ball front squats
10 wall ball throw to target (no squat)
10 wall balls
10 push ups
10 arch/hollow swings

Warm up deadlift
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METABOLIC CONDITIONING :‍

AMRAP 5 minutes of:
21 Wallball Shots, 20/14
15 Pull-ups
9 Deadlifts, 225/155

AMRAP 5 minutes of:
75 Double-unders
15 V-ups

AMRAP 5 minutes of:
100' Farmer's Carry, 50's/35's
7 Dumbbell Floor Press 50's/35's

*Rest 3 minutes between workouts.

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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 seal stretch
1:00 puppy dog stretch

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‍TEAM THURSDAY  JANUARY 15, 2026

WARM UP

2:00 bike/row/ski

2 Rounds
8 seal rocks
8 banded passthroughs
8 banded presses
8 scap pull ups
8 dead bugs
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SKILL: Rowing technique/efficiency

Pick Drill - Coach led

2 Rounds for quality
Row 350/500 meters in as few pulls as possible

After each row, perform 1 burpee for each pull on the rower.

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TEAM METABOLIC CONDITIONING

Complete as many rounds and reps as possible in 15 minutes of:

10 dumbbell push presses (50/35)

10 toes to bar / knees to chest

10 calorie row

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*You go I go, alternating movements

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COOL DOWN

2-3 easy bike
1:00 puppy dog stretch
1:00 seal stretch

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FRIDAY   JANUARY 16, 2026

2:00 bike/row/ski

2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 PVC snatch grip behind the neck presses
8 PVC Overhead squat
8 hip down push ups

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SKILL: Snatch

Today we are going work on snatch technique and will build to a 1 Rm
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TEAM METABOLIC CONDITIONING:

8:00 EMOM

1) 6 power snatches (75/55)
2) 6 bar facing burpees

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SATURDAY   JANUARY 17, 2026

OPEN GYM  0800 - 1000

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