January 19th - 24th, 2026

‍MONDAY    JANUARY 19, 2026  

2:00 bike/row/ski/run

2 Rounds
8 squat plate press outs
8 plate halos (4 each direction)
8 Samson stretches
8 glute bridges

Then: 1:00-:30 pigeon stretch each side

STRENGTH:  Pause Back Squat 3 - 3 - 3 - 3 - 3 - 3 building

Hold 3 count at bottom of the squat. Work on depth. Heavier than Jan.5

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METABOLIC CONDITIONING:‍

10 rounds for time of:
‍Sandbag/Medball bear-hug carry (50 ft)
7/10-cal Echo bike
1:00 rest

‍COOL DOWN:

2-3 walk or easy bike
1:00 saddle stretch or couch stretch each side

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TUESDAY    JANUARY 20, 2026  

WARM UP

2:00 run/bike/row
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2 Rounds
8 bootstrappers
8 banded passthroughs
8 banded presses
8 banded good mornings
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STRENGTH: Power Clean and Jerks - Build to heavy 5 rep (try to make your 3 rep 5 today) (Jan 6.)
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METABOLIC CONDITIONING :‍

Grace

For Time:

30 Clean and Jerks (135/95) or 75% of your 5Rm

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COOL DOWN

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

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‍WEDNESDAY MASH UP    JANUARY 21, 2026

Warm up:

2:00 run/bike/row/ski

1 round
10 air squats
10 PVC passthroughs
10 PVC sumo good mornings
10 box dips
10 barbell snatch grip deadlift
10 barbell snatch high pulls
10 barbell snatch grip behind the neck presses
10 barbell overhead squats
10 light wall balls

Warm up power snatch and overhead squats
*Practice going from snatch into an overhead squat

METABOLIC CONDITIONING :‍

AMRAP 6 minutes of:
1-2-3-4-5-etc.
Power Snatch 95/65
Overhead Squat

AMRAP 6 minutes (or for time):
:20 second handstand hold (:30 sec. straight arm plank)
10 down to 1 strict ring dips

AMRAP 6 minutes of:
6 shuttle runs (50 ft. down and back)
12 wall balls (20/14#)(10/9')

*Rest 3 minutes between workouts.

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TEAM THURSDAY   JANUARY 22, 2026

Warm-up

2:00 bike/row/ski

2 Rounds

5/5 World's greatest stretch
8 single arm DB high pulls
8 single arm DB presses
8 hips down push ups
8 dead bugs
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SKILL: Rowing
Pick Drill Warm up

Three pull start - practice

Stroke Rate Practice
3 sets x 10 calorie row

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TEAM METABOLIC CONDITIONING

For time with partner:
‍30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (35/50 lb)

One partner works at at time. Partition as desired. Partners do not have to complete same number of reps.

Cool Down
2-3 bike
1:00 scorpion or standing chest stretch each side
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FRIDAY     JANUARY 23, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
1:00 single unders/1:00 double unders (2nd round)
8 cat cows
8 double DB strict press - light weight
8 double DB front squat - light weight
8 arch/hollow swings

STRENGTH:  Push Press   2 - 2 - 2 - 2 - 2 - 2 building (Jan.9)

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METABOLIC CONDITIONING:
12:00 AMRAP
4 DB thrusters (35/50 lb)
6 toes-to-bars
24 double-unders

Cool Down
2-3 easy bike/walk
1:00 puppy dog stretch

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SATURDAY  JANUARY 24, 2026

OPEN GYM 8 - 10

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