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WOD 01/31/2026

1/30/2026

Saturday Class Time @ 8 AM
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Partner/ Team Conditioning
25:00 AMRAP
Partner 1: 10-15-20-25....Calorie Bike
Partner 2 and 3: AMRAP
30 Syncro Air Squats
30 Russian Kettlebell Swings 35/26 L2, 53/35 L3
30 Burpees to Plate

Every time partners reach the Air Squats, Rep are done in synchro, while Russian Kettlebell Swings and Burpees are split between partners and partitioned as desired.

Score = Total Reps Completed
Flow
Partner 1 starts on the bike with 10 calories.
Partners 2 & 3 begin the AMRAP together.

Once Partner 1 finishes the bike:
Partner 1 swaps into the AMRAP
Partner 3 moves to the bike to complete 10 calories

Once Partner 3 finishes:
Partner 3 joins the AMRAP
Partner 2 moves to the bike for 10 calories

After all three partners have completed 10 calories, the cycle repeats with the next calorie target (15 calories), continuing in this pattern for the full 25 minutes.

WOD 01/30/2026

1/29/2026

Friday 01-30-2026
Strength: Bench Press
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%, Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%, Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).
Score = Reps Completed at 80%
Goal: 8+ Reps (15 Rep Cap)
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WOD: 4 Sets: For Time
16-14-12-10 Kipping Knee Raises L1, Toes to Bar L2 & L3
48 Singles Unders L1, 18 Crossovers or 36 DU's L2, 24/48 L3
16-14-12-10 Alt DB Snatch 25/15 L1, 35/25 L2, 50/35 L3
Rest 1:00 b/t sets
Time Domain: 10-15 minutes -- Time Cap: 15 min
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Extra/Optional/Accessories
For Quality 3 Sets:
:20 GHD Extended Supine Plank
:15/:15 Single Arm Ring Plank

WOD 01/29/2026

1/28/2026

Thursday 01-29-2026
Strength: Front Rack Reverse Lunges
Every 3:00 x 3 Sets
8 Reps / Leg
Perform @ the same weight across at 45-50% of 1RM Front Squat
*These will be performed from the Rack
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WOD: Every 2:00, Until Failure
*Calorie Row
14 Wall Balls 14/10 L1, 16 Reps 20/14 L2, 20 Reps L3

Set 1: 10/7 Calories L1, 12/9 Calories L2 & L3
Set 2: 12/9 Calories L1, 13/10 Calories L2 & L3
Set 3: 13/10 Calories L1, 14/11 Calories L2 & L3
Set 4: 14/11 Calories L1, 15/12 Calories L2 & L3
Set 5: 15/12 Calories L1, 16/13 Calories L2 & L3
Set 6: 16/13 Calories L1, 18/14 Calories L2 & L3
Set 7: 18/14 Calories L1, 20/15 Calories L2 & L3
Set 8: 18/14 Calories L1, 20/15 Calories L2 & L3
* Until Failure or 8 Sets (Cap)
Goal: Reach Sets 6–8
Time Domain: Variable 12-16 minutes

WOD 01/28/2026

1/27/2026

Wednesday 01-28-2026
WOD: Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
13/10 Cal Bike L1, 15/11 Cal L2, 16/12 Cal L3
Then...
Set 1: 5 Shuttle Runs L1, 8 Runs L2 & L3
Set 2: 5 Wall Walks L1, 6 Reps L2 & L3
Set 3: 13/10 L1 & L2, 16/12 Calorie Ski Erg or (18/14 Calorie Row)
Set 4: 20 Abmat SItups L1, GHD Sit-Ups L2, 24 Reps L3
Set 5: Rest *Note: You still must complete the bike during this station

Shuttle Run = 25/25ft
Wall Walk: 10in From Wall

Start athletes on different stations and rotating to allow for athletes to start at the same, just on a different station and rotate through for 10 sets. The ideal is that all athletes rest at the same time. This would mean and athlete starting on GHD Sit-Ups, moves to shuttle runs, then wall walks, then Cal Ski, then rests. But for bigger class flow, we may need to segment into 2 or 3 groups and start on delays. Cap the bike at 1 Min.

Goal: Complete each set in under 2:30
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Extra/Optional/Accessories
For Quality 3 Sets:
20 Weighted Russian Twists
:40 Nose To Wall Handstand Hold

WOD 01/27/2026

1/27/2026

Tuesday 01-27-2026
Weightlifting / Skill
10:00 EMOM
Minute 1: 2 Power Clean + 1 Squat Clean
Minute 2: 10 Ring Rows L1, 10 Pullups L2, 15 Pull-Ups L3

Strength Level 3: 10 Strict Pull-Ups
Cleans: Perform @ 75-85% of Limiter
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Strength: Back Squat
Every 2:00 x 5 Sets
Set 1: 5 Reps @ 70%, Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 70%, Set 4: 5 Reps @ 75%
Set 5: 5 Reps @ 75%
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Extra/Optional/Accessories
For Quality: 3 Sets
18 GHD Hip Extensions
16 KB Gorilla Rows
12 DB Hammer Curls

WOD 01/26/2026

1/27/2026

Monday 01-26-2026
Isolated Skill Strength Session
For Load: Every :90 x 6 Sets
6 Dual DB/KB Hang Clean & Jerk
Choice on Loads and KB's or DB's
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WOD: Mixed Modal Conditioning
For Time:
400m Run
10 Burpee Box Jumps (Facing) L1, 12 Reps L2, 15 Reps L3
400m Run
20 Burpee to Target (Out of Reach), 24 Reps L2, 30 Reps L3
400m Run
10 Burpee Box Jumps (Facing), 12 Reps L2, 15 Reps L3
Goal: 11-15 Min -- Time Cap: 17 Min

WOD 01/23/2026

1/27/2026

Friday 01-23-2026
Weightlifting Technique / Primer for Workout
10:00 EMOM
Minute 1: Snatch
Minute 2: *Chest to Bar Progressions
*Snatch
1 Snatch Lift Off
1 Slow Pull Power Snatch
2 Squat Snatch (As Quick Singles)

Starting @ light loads (35-45% of 1RM Snatch)
Built as a primer for the workout, planning to get to 20-30lb above working loads for the workout in order to develop more technical capacity and a little overload to make the snatches feel easier and more manageable in the workout.

*Chest to Bar
- Set 1: 8 Bar Kip Swings + 4 Jumping Chest to Bar or 4 Inverted Rows
- Set 2: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chin over bar pull-ups + :10 Ring to Chest Hold)
- Set 3: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chest to bar pull-ups + :10 Ring to Chest Hold)
- Set 4: 3-5 Chest to Bar Pull-Ups
- Set 5: 3-5 Chest to Bar Pull-Ups
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WOD: For Time
10 Rounds
5 Chest to Bar Pull-Ups
1-2-3-4-5-6-7-8-9-10 Squat Snatch 45/35 L1*, 95/65 L2, 135/5 L3
5 Bar Facing Burpees
*L1 May Power Snatch
Goal: 10:00-15:00 minutes -- Time Cap: 17 minutes
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Extra/Optional/Accessories
For Quality: 3 Sets
10 Banded Cuban Press
16 Alt KB Gorilla Rows

WOD 01/22/2026

1/21/2026

Thursday 01-22-2026
WOD: 6 Sets: (31:30 Running Clock)
3:45 AMRAP
:30 Abmat Situps L1, GHD Sit-Ups L2 & L3
150 M Run L1, 200m Run L2 & L3
150ft Farmers Carry L1 & L2, 200ft L3 44/26 L1, 53/35 L2, 70/53 L3
- Max Effort Wall Walks in the Remaining Time
Rest 1:30 b/t sets
Goal: Complete 10+ GHD Sit-Ups and 5+ Wall Walks / Set
Score = Total Reps Completed across all sets

WOD 01/21/2026

1/20/2026

Wednesday 01-21-2026
Strength: Back Squats
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%, Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%, Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).
Goal: 8+ Reps (15 Rep Cap)
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WOD: Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
15 Unbroken Wall Balls L1 & 2, 20 Reps L3
Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 14/10 L1, 20/14 L2 & L3
*unbroken matters more than load
Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads

WOD 01/19/2026

1/17/2026

Week of Workouts 01-19-2026
Monday 01-19-2026
Strength: Deadlift
Every :90 x 6 Sets
4 Deadlifts + 10 Russian Kettlebell Swings
Deadlifts @ 70%
Kettlebell Swings: 70/53
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WOD: Every 2:00 x 8 Sets, Alternating Stations
Station 1: 15/12 Cal Row L1, 18/14 Cal L2, 20/16 Cal L3
Station 2: 15/11 Cal Bike L1, 18/13 Cal L2, 20/14 Cal L3
Score = Sum Total Time
Goal: ~1:00 work / ~1:00 rest each interval
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Extra/Optional/Accessories
For Quality - 4 Sets:
15 Weighted Hip Extensions
:45 Sorenson Hold