WORKOUTS POSTED IN ADVANCE
Workouts have been posted a week and a half in advance. Please make sure you check the right date for the correct workout of the day. ENJOY 🙂
Today's WOD
WOD: Wednesday, January 21st, 2026
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
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