Week of January 19th, 2026

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 on, 30 off, 5x:

1. Burpees

2. Bike

3. DB push press

4. Ski erg

5. Battle ropes

6. Row

Thursday, January 22nd

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, January 23rd- Squat/Single Leg

A. Back Squat

*compare to 1/14/26

B1. Suitcase BSS

3x8/leg

B2. SA forearm plank

3x20 sec/side

Saturday, January 24th

9am- Olympic Lifting

10am- Mobility/Stability