WOD: Monday, January 5th, 2026

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*HEAVY SINGLE WEEK! 

*Make sure you really warm up your FS before you get to set 1 

*Use a belt, knee sleeves, weightlifting shoes if you have them!

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Workout: For Time 

13 – 11 – 9 – 7 – 5 

  • Box Jump Overs (24”/20”) 
  • Thrusters (95/65) 
  • Burpees Over Bar 

*Rest 1 Minute at the completion of each round 

*WORKOUT FLOW:

  • 13 – 13 – 13 – Rest 1 Min 
  • 11 – 11 – 11 – Rest 1 Min 
  • 9 – 9 – 9 – Rest 1 Min 
  • 7 – 7 – 7 – Rest 1 Min 
  • 5 – 5 – 5 – DONE 

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Cardio Option: For Time 

13 – 11 – 9 – 7 – 5 

  • Box Jump Overs (24”/20”) 
  • Atomic Sit Ups (25/15) 
  • Burpees 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches