Monday 1/26/2026

Strength 
Deadlift 4x3
Every 2:00 × 4 sets
3 Deadlifts @ 75%

WOD
"Engine Company"
4 Sets For Time:
20 Wall Balls 20#/14#
10 Box Jump Overs 24"/20"
10 Wall Balls 20#/14#
5 Box Jump Overs 24"/20"
-rest 2:00 between sets-

Saturday 1/24/2026

WOD

"Regularly Learn and Play New Sports"

Teams of 2

4 Rounds For Time:

1000/850m Row

10 Power Cleans 185#/125# (split between partners)

100ft Dumbbell Farmer Carry (70s/50s) (each)

Friday 1/23/2026

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

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-