Monday January 12, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded bent over row

5/side split squat

10/side fire hydrants

10 scapular pushups

3 negative pullups

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Strict Pullups

10x3

Each set is 3 dynamic singles (each rep as fast as possible with as much ROM as possible – chest to bar ideally) for those who can do them.  If not, reduce reps to 1 or 2 per set, or do 2-3 jumping pullups with a controlled negative. 

WOD

5 rounds:

15 box jumps/step ups

10/8 cals

15 pushups

10/8 cals

F:  box pushups; reduce reps

P1/P2:  as written

C:  weighted step ups (50/35 DB); deficit pushups (45/25)

C+:  10 pistols (alternating r/l) instead of box jumps; 10 strict dips

Mix and match cals (or not) as desired.