WOD: Wednesday, January 21st, 2026

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds

  • 250 Meter Row / 200 M Runner / 600 M Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Hanging Knee Raise Hold 

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Workout: For Time 

  • 36 Box Jumps (24”/20”)

-into-

2 Rounds 

  • 12 Alt Front Rack Lunges (115/85) 
  • 12 Toes to Bar 

-Then-

  • 30 Box Jumps (24”/20”) 

-into-

2 Rounds 

  • 10 Alt Front Rack Lunges (115/85) 
  • 10 Toes to Bar 

-Then-

  • 24 Box Jumps (24”/20”) 

-into-

2 Rounds 

  • 8 Alt Front Rack Lunges (115/85) 
  • 8 Toes to Bar 

*CRX: Front Rack Lunges (135/95)

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Cardio Option: For Time 

  • 36 Box Jumps (24”/20”)

-into-

2 Rounds 

  • 16 Alt DB/KB Lunges (50/35) 
  • 12 Toes to Bar 

-Then-

  • 30 Box Jumps (24”/20”) 

-into-

2 Rounds 

  • 14 Alt DB/KB Lunges (50/35) 
  • 10 Toes to Bar 

-Then-

  • 24 Box Jumps (24”/20”) 

-into-

2 Rounds 

  • 12 Alt DB/KB Lunges (50/35) 
  • 8 Toes to Bar 

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Bicycle Crunches