January 5th - 10th, 2026

‍MONDAY    JANUARY 5, 2026  

2:00 bike/row/ski/run

2 Rounds
8 air squats
8 light single arm DB high pulls each arm
8 light DB presses each arm
8 glute bridges

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

STRENGTH:  Pause Back Squat 5 - 5 - 5 - 5 - 5 - 5

Hold 3 count at bottom of the squat. Keep weight light, work on depth.

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METABOLIC CONDITIONING:‍

3 rounds for time of:

45 AbMat sit-ups
15 kettlebell snatches, right arm (35/20)
15 kettlebell snatches, left arm (35/20)
15 lateral burpees over the kettlebell

May use dumbbell

‍COOL DOWN:

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

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TUESDAY    JANUARY 6, 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 & Jerk  3 reps. for Met.Con cycling/touch and go reps (Dec.23)
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METABOLIC CONDITIONING :‍

Complete as many reps as possible in 10 minutes of:
1 wall walk/half wall walk/inch worm
1 DB Thruster (50/35)

After each round, add 1 rep to the wall walks and 1 rep to the thruster until time expires.

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COOL DOWN

2-3 walk or easy bike
1:00 scorpion or standing chest stretch each side

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‍WEDNESDAY MASH UP    JANUARY 7, 2026

Warm up:

2:00 run/bike/row/ski

1 round
1:00 single unders
10 air squats
10 PVC passthroughs
10 barbell strict press
1:00 double unders (or single unders)
10 barbell front squats
10 arch/hollow swings
10 alternating heel behind ankle pistol squats or to box

Warm up squat cleans and jerks, pistols

METABOLIC CONDITIONING :‍

AMRAP 6 minutes of:
6 Squat Clean 135/95
6 Push Jerk 135/95

AMRAP 6 minutes of:
21 Wall Balls 20/14
18 Sit ups
15 Kettlebell Swings 70/53

AMRAP 6 minutes of:
10 Pull ups
20 Pistols, alternate legs
30 Double-unders

*Rest 3 minutes between workouts.

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TEAM THURSDAY   JANUARY 8, 2026

Warm-up

2:00 bike/row/ski

2 Rounds

5/5 World's greatest stretch
8 seal rocks
8 hips down push ups
8 dead bugs
8 scap pull ups
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SKILL: Rowing technique/efficiency

Pick Drill - Coach led

500m row with perfect form!

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TEAM METABOLIC CONDITIONING

For time with partner:
‍3,000-m row
50 burpee pull-ups

Place the pull-up bar 6 in above your reach when your arms are extended overhead.

One partner workouts at a time. Partition reps as desired. Team of 3, 2 members shadow.

Tabata abs of choice!
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FRIDAY     JANUARY 9, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 air squats
8 banded presses
8 banded good mornings
8 deadbugs

STRENGTH:  Push Press   3 - 3 - 3 - 3 - 3 - 3  (Dec.16)

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METABOLIC CONDITIONING:‍

4 rounds for time:
16/14 cal Echo bike
16 box jumps (24/20)
16 shoulder-to-overheads (115/75)

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

SATURDAY  JANUARY 10, 2026

OPEN GYM 8 - 10

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