Friday January 30, 2026

Warmup

1:30 bike/row

10 air squats

5 squat jumps

5/side half kneeling rock backs

10 scapular pullups

10 kip swings

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Warm up to your working weight for the WOD

WOD Primer

2 rounds:

3 front squats

3 toes to bar

3 box jumps

WOD

4 rounds:

5 front squats

5 toes to bar

5 box jumps

Rest 2 minutes

2 rounds:

10 front squats

10 toes to bar

10 box jumps

Rest 2 minutes

1 round:

20 front squats

20 toes to bar

20 box jumps

F:  KB goblet squats; v-ups instead of toes to bar

P1:  115/75

P1.5:  95/65

P2:  75/55; hanging knee raises

C:  135/95 or more

Then (optional)…

3x8 Bulgarian split squats

OR

3x12 walking lunges

Double DB or light barbell