Monday, January 19th- Hinge A1. Deadlift 5x5 *compare to 1/9/26 A2. Ring Rows 5x8 *2 sec hold at the top of each rep B. 5 RFT: 7 box jumps 15 Russian kb swings 7 V-ups Tuesday, January 20th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x5 *80% of 1RM from 12/2/25 A2. Weighted Sit-ups 5x8 B1. Weighted Push-ups 3x12 B2. Weighted Pull-ups 3x5 C1. Seated Arnold Press 3x10 C2. DB Skull Crushers 3x12 D. Tabata: BB Curls *rest is static hold Wednesday, January 21st- Endurance 30 o

Monday, January 12th- Endurance With A Partner 5x Each: P1- 500/400m row P2- AMRAP: 3 pull-ups 6 push-ups 9 Russian kb swings *pick up where partner left off Tuesday, January 13th 6am-12pm: Open Gym 12pm: PUMP A1. Alternating DB Bench Press 3x16 (8/arm) A2. Supinated Grip BB Row 3x12 B1. Chest Flies 3x12 B2. Ring Rows 3x12 C1. Seated Lateral Raise 3x12 C2. Seated Rear Delt Flies 3x12 D. 30 on, 30 off, 5x: Seated Curls DB Skull Crushers Wednesday, January 14th- Squat/Single Le

Monday, January 5th- Squat/Single Leg A. Back Squat *compare to 12/29/25 B1. Suitcase step-up to balance 3x8/leg B2. Copenhagen plank 3x20 sec/side Tuesday, January 6th 6am-12pm: Open Gym 12pm: PUMP A1. Pause Bench Press 5x5 *3 sec pause 1” off of chest *65% of 1RM from 12/16/25 A2. Tempo SA Row 5x8/arm @31x2 B1. Concentration Curls 5x10/arm B2. SA kickbacks 5x10/arm C. 21-15-9 Ring Rows Diamond Push-ups V-ups Wednesday, January 7th- Overhead A. Clean + Jerk 5x (1+3) B. 21-15