Thursday, January 22, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Sphinx Arm Circles Spiderman Bottom Squat Leg Ext Inch Worm Scorpion Down Dog
Prohab
Banded Pass Thrus x12 Banded Press x12 Banded Pull Aparts x12
Strength
EMOM 8 mins Even: Deadlift x4 Odd: SL RDL with KB x8/leg
WOD
P Clean x8 (95/65) Boat Pose Ball Toss x8 (16/14) Skip x40 AMRAP 4 mins Rest 1 min 3 Rds
Campfire Cooldown
Banana 1/2 Happy Baby
Endurance Class
3 Min per station: Walking Lunge Rollouts or Situps Burpee Over Box Pushups Row Rest 1 min 2 Min per station: Walking Lunge Rollouts or Situps Burpee Over Box Pushups Row Rest 1 min 1 Min per station: Walking Lunge Burpee Over Box Rollouts or Situps Pushups Row