Friday 1/23/2026

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Strength
Back Squat 5x4
Every 2:30 × 5
4 Back Squats @ 70%

WOD
"Fran"
For Time:
21-15-9
Thrusters 95#/65#
Pull Ups

Thursday 1/22/2026

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Strength 
Shoulder Press 4x4
Every 2:00 × 4
4 Shoulder Press @ 65%

WOD
"Pukie"
2 sets For Time:
21/15 Calorie Air Bike
50 Double Unders
15/12 Calorie Air Bike
50 Double Unders
9/7 Calorie Air Bike
50 Double Unders
-rest 3:00 between sets-

Wednesday 1/21/2026

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Strength 
Deadlift 4x4
Every 2:30 × 4
4 Deadlifts @ 70%

WOD
"Core to Extremity"
3 sets
2 Rounds
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches 75#/55#
-rest 2:00 between sets-
*Score is slowest set