WOD: Sunday, January 18th, 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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Pre-Game: 3 Rounds (10 Min Cap) 

  • (11/9) Calorie Row/Bike/Runner/Ski 
  • 3 Hang Squat Cleans (ascending weights) 
  • 5 SLOW Knee Raises 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (NOT including 0:00) complete:

  • 8 Toes to Bar 
  • 4 Hang Squat Cleans (125/85)

*Barbell should be done unbroken every time

*One score: total # of calories completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (NOT including 0:00) complete:

  • 8 Toes to Bar 
  • 6 DB Hang Squat Cleans (50/35) *3 per side

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations