Monday January 19, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10/side overhead press

5 no pushup burpees

10 alt. gorilla rows

5 no pushup burpees

10 plank pull throughs

 

Mobility

Thread the needle :30/side

Pigeon pose :30/side

 

Skill/Strength

Barbell Bent Over Row

3-4x6-8

 

Or

 

Single Arm DB Row (leg on bench)

3-4x10-12 (each arm)

 

Then…

 

1 set of 12-15 of the one you didn’t do (light-moderate weight, something that you will fail around 12-15)

 

If you did bent over rows, finish with one set of DB rows.  If you did DB rows, finish with one light set of bent over rows. 


If you don’t want to do bent over barbell rows, do inverted rows instead. 

 

WOD

Shoulder to Overhead

Burpee Box Jumps

4/8/12/16/20

 

F:  light barbell or double DBs

P1:  95/65

P2:  75/55; reduce reps to 15/12/9/6/3

C:  115/75; burpee box jump overs

 

Then (optional)…

 

3x10-12 DB curls (alternating r/l)

Will Williams