Sunday, January 25, 2026
EMOM for 24 minutes:
Minute 1: KB swings (70#/53#)
Minute 2: Sit ups
Minute 3: Push ups
Minute 4: Air squats
Minute 5: Rest
Saturday, January 24, 2026
9-15-21-15-9 Reps for time:
Pull ups
Box jumps (30″/24″)
50 Double unders after every set of box jumps.
Thursday, January 22, 2026
Skill / Strength
Snatch balance
Conditioning
EMOM for 12 minutes:
2 Wall walks
2 Snatch high pulls
1 Squat snatch
Wednesday, January 21, 2026
5 Rounds for time of:
15 Cal assault bike
15 Deadlift (185#/125#)
15 Cal row
15 Bar facing burpees
Tuesday, January 20, 2026
Strength
Squat
Conditioning
AMRAP in 16 minutes of:
5 Hang power cleans (155#/105#)
10 Toes to bar
15 Wall ball (20#/14#)
Sunday, January 18, 2026
AMRAP in 4 minutes of:
Tall Kneeling KB Halos (53#/35#)
Half Kneeling KB Halos (53#/35#)
Standing KB Halos (53#/35#)
Half Kneeling KB Halos (53#/35#)
Tall Kneeling KB Halos (53#/35#)
-THEN-
AMRAP in 4 minutes of:
20 KB Deadlift (53#/35#)
20 KB Swings (53#/35#)
20 KB Hand Passes (53#/35#)
20 KB Goblet Marches (53#/35#)
