WOD: Monday, January 19, 2026

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, up-downs 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Make Up Day (17 Minutes) 

  • Establish a 1 Rep Max

*Pick one of the movements from this cycle

(Front Squat, Snatch, Jerk) 

*When in doubt, squat it out 🙂

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Workout: For Time 

  • 50 Ab-Mat Sit Ups 
  • 25 Med-Ball Box Step Overs (20/14)(24”/20”) 
  • 25 Push Presses (105/75) 

-Then-

  • 1000 M Row/Ski OR 2400 M Bike 

-Then-

  • 25 Push Presses (105/75) 
  • 25 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 50 Ab-Mat Sit Ups 

*Med-Ball must be held on the shoulder only!

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Cardio Option: For Time 

  • 50 Ab-Mat Sit Ups 
  • 25 Med-Ball Box Step Overs (20/14)(24”/20”) 
  • 50 DB Push Presses (50/35) *25 Per side

-Then-

  • 1000 M Row/Ski OR 2400 M Bike 

-Then-

  • 50 DB Push Presses (50/35) *25 Per side
  • 25 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 50 Ab-Mat Sit Ups 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)