Thursday January 22, 2026

Warmup

1:30 bike/row

20 mountain climbers

40 line hops (20 front to back, 20 side to side)

5 hand release pushups

5/side half kneeling rock back

20 glute bridges

:20/side plank

Mobility

Wall hinge stretch :30

Calf stretch :20/side

Skill/Strength

Bench Press

10x3

Moderate to heavy, but with no more than 75 seconds rest between sets.

WOD

300 single unders

200 double unders

100 situps

50 dips

50/40 ski cals

In any order and partitioned as desired (except ski cals which must be straight through)

F:  reduce reps; 50 paralette jumps instead of DU (or lateral hops over a barbell); box dips; omit ski cals

P1:  as written

P2:  200 single unders > 100 DU > 75 situps > 30 dips > 30/24 ski cals

C:  straight through (top to bottom as written)