WOD 01202026

Workout of the Day
Jan 19
1 min read

A. (For warm up)

1:00 max walking lunges

1:00 max air squats

1:00 box dip hold

30 second max hollow ups

30 second single leg plank each side

30 second box dip hold

B. (For strength)

Single arm bent over row

16-14-12-10-8 each side

(After each set = 5 dbell shoulder press (light weights))

C. (For strength/ technique)

Dbell Shoulder press

10-10-6-6-2-2

(Dbell each hand; no access to heavy weights = 5 second negative each rep)

D. (For time)

21-15-9

Pike push up

42-30-18

Box step up

E. Static stretches

Recent Posts

See All

WOD 03102026

A. (For warm up) 30 second box dip hold 30 second max: air squats 30 second max: line hop overs 10 single leg deadlift each side 1:00 wall sit 1:00 low plank B. (10:00 cap) 18-15-12-9 Jump squats (100

WOD 03092026

A. (For warm up) 50’ walking lunge 5 box dips + 5 second hold at top each rep 50 seal jacks 5 box pistols each side 50 ice skaters 5 caterpillars B. (Every minute for 5:00) 5 dbell hang power cleans (

WOD 03072026

A. (For warm up) All dynamic stretches B. (5:00 clock) Minute 1: max air squats Minute 2: max v-ups Minute 3: max shuttles (50’) Minute 4: max push ups Minute 5: max elevated plank hold C. (36:00 cloc

Comments