STRENGTH A1 Barbell Romanian Deadlift 4x6 A2 Weighted Rotating Ring Chin-Up (2) 4x5 @ Weight or 4x5+ @ Strict 4x5 Bar Chin-Up Negative 4x5+ Bar [...]

Core Strength EMOM 9 1 15 Tuck Up 2 12 SA Side Plank Pulse 3 12 SA Side Plank Pulse WOD EMOM 16 1 10 [...]

WOD New Year New You 150 Double Unders 30 Shoulder to Overhead (135/95) 2026m Row 30 Pull-Up 150 Double Unders

Strength A1 Barbell Split Squat 4x5/leg A2 DB Bent Over Row 4x12/arm WOD 10 Rounds for Time 10 Sumo Deadlift High Pull (95/65) 10 Double [...]

Partner WOD You Go I Go 40 Rounds (20 Each) 4 Single Arm Hang DB Snatch (1x50/1x35)(L or R) 4 DB OH Lunge (Same Weight) [...]

STRENGTH A1 Hang Power Clean 3-2-1-1-1... *Build to WOD Weight WOD AMRAP 15 2 Power Clean (165/115) 5 Toes to Bar Run 200m

STRENGTH A1 Half Kneeling Landmine Press 4x8/Arm A2 DB Bent Over Row 4x12/Arm WOD 3 Rounds for Time Row 500m 15 Strict Barbell Curl (45/35) [...]

Core Warm-Up A1 Medicine Ball Deadbug Hold 2x30-45s A2 DB Glute Bridge 2x15 (35/25) WOD "McGhee" AMRAP 30 5 Deadlift (275/185) 13 Push-Ups 9 Box [...]

Strength A1 Back Squat 4x5 A2 Paleo Chair 3x60s WOD For Time 10-8-6-4-2 Push Press (95/65) Side Shuffle Pull-Up

Skill/Strength A1 HS Kick Up Drill 4x5* *Hold top for 5s **Start on wall, progress to partner assisted freestanding A2 Band Anchored Leg Raise 4x15 [...]