Week of January 5th - January 10th, 2026
Monday
QOTD:
What are your fitness goals for 2026? Write them on the board!
Strength
Push Jerk
3 - 3 - 3 - 2 - 2
Build to Heavy
Metcon
For Rounds and Reps of Both:
AMRAP for 5:00 of:
1 Wall Walk*
2 Thrusters* (95/65)
*Add 1 Wall Walk and 2 Thrusters Each Round
Then:
Rest 2:00
Then:
AMRAP for 5:00 of:
2 Push-ups*
2 Front Squats*
*Add 2 Push-ups and 2 Front Squats Each Round
Accessory/Extra
3 Rounds For Quality of:
5 Strict Chin-ups
15 Bent Over Rows
Tuesday
QOTD:
What are you looking forward to the most this year?
Strength
Back Squats
4 x 5
Build to Heavy but not Maximal
Metcon
6 Rounds For Time of:
10 Deadlifts (185/125)
15 Toes to Bar
30 Double-Unders
CAP: 12:00
Accessory/Extra
4 Rounds For Quality of:
8 L / 8 R Landmine Bent Over Rows
12 Landmine Twists
Wednesday
QOTD:
Have you ever chosen to be honest even though it cost you in some way?
Strength
EMOM for 10:00, Alternating Between:
2 Power Snatches @ 70% of 1 RM Full Snatch
4 Overhead Squats @ 70% of 1 RM Full Snatch
Metcon
30-20-10
Single Dumbbell Box Step-up Overs (50/35) (20”)
Single Dumbbell Hang Cleans
Wall Balls (20/14)
Accessory/Extra
Band Pull Aparts
3 x 20
Thursday
QOTD:
What do you do differently than most people?
Strength
Every 1:30 for 8 Rounds of:
4 Glute Bridge Floor Presses
0:20 Ring Support Hold
Metcon
5 Rounds For Time of:
15/12 Machine Calories
10 Strict Pull-ups
5 Strict Ring Dips
1:00 Rest
CAP: 15:00
Accessory/Extra
3 Rounds For Quality of:
10 Strict Toes to Bar
1:00 Reverse Plank
Friday
QOTD:
Who is the most undeservedly famous person in the world?
Strength
1 Power Clean + 1 Squat Clean
6 Sets @ RPE 6-7
Metcon - Part 1*
“18.2”
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 of:
Dual Dumbbell Squats (50s/35s)
Bar Facing Burpees
Metcon - Part 2*
"18.2a”
1 RM Clean
*CAP For 18.2 + 18.2a: 12:00
Accessory/Extra
Clean Pull
4 x 4 @ 85% of 1 RM Clean
Saturday
QOTD:
Did you have any strict house rules growing up?
Metcon
For Time in Teams of 3* of:
36 - 30 - 24 - 18
Hang Power Snatches (95/65)
Box Jump Overs (24”/20”)
Then:
1:00 Rest
Then:
36 - 30 - 24 - 18
AbMat Sit-ups
Hang Power Snatches (115/75)
Then:
1:00 Rest
Then:
36 - 30 - 24 - 18
AbMat Sit-ups
Box Jump Overs
Hang Power Snatches (135/95)
CAP: 32:00
*One Person Working at a Time
Accessory/Extra
Dumbbell Bulgarian Split Squats
3 x 10 Each Side
