Friday, January 30, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Crossed Shin Prisoner Elbow to Knee 90/90 Switches & Leans Down Down Tabletop Seal Flow Standing Shoulder Rotations & Swimmers Hamstring Swoops Cossack Squats
Prohab
Wall Y LIft Offs x10 Prone Y Raises on Stability Ball x10 Clam Shells x10/side 2 Rds
Strength
EMOM 6 mins Cluster x1 Increase weight each min to 1st 1RM for the day (Squat clean thruster)
WOD
Bike - 40 sec 20 sec rest Row -40 sec 20 sec rest Ski - 40 sec 3 Rds For Total Cals Rest as needed btwn Rds And... WB (20/14) - 40 sec 20 sec rest Thrusters (95/65) -40 sec 20 sec rest Box Jumps or Stepups - 40 sec 3 Rds Rest as needed btwn Rds
Campfire Cooldown
Extended Arm Lizard Seal or Sphinx