01.23.2026

Cardio intervals- taken from Sentinel Training
you choose bike or row this week, repeat next week with the other machine
Record your times on each interval


"Reaction State"
Every 4:00 x 5 sets
bike 
11/9 cals
rest 20 seconds
10/8 cals
rest 20 seconds
9/7 cals
OR
row
13/11 cals 
rest 20 seconds
12/10 cals
rest 20 seconds
11/9 cals
 

Post WOD Accessories
3 sets
A. 8-10 per side bird dog rows @ 21X1
B. 20 banded tricep push downs
 
3 sets
C. 8-10 per side DB bicep curls @ 21X1
D. 20 banded deadbugs (10 per side)

01.22.2026

Strength
Deadlifts
Every 3:00 for 3 sets
3 reps @ 80%
 
WOD
"Cellarman" 
9:00 AMRAP
3,6,9,..keep adding 3 reps to each exercise until time expires.
power cleans 155/105 135/95 115/75 (55+ 135/95)
TTB
box jumps 24/20"

01.21.2026

Strength
Strict press
4 sets of 4 reps building from 60%


"Heist"
Every 2:30 for 2 Rounds
20/16 Row Calories
3 Squat Cleans @ 65% 1RM
— then –
Every 2:30 for 2 Rounds
20/16 Row Calories
2 Squat Cleans 75% 1RM
— then –
Every 2:30 for 2 Rounds
20/16 Row Calories
1 Squat Clean 85% 1RM

01.20.2026

Strength
back squat -deload
Every 2:30 
4 sets of 5 reps @ 60% 
 
WOD
Chrissy's Creation
For Time
2 rounds
12 cal bike
12 DB step ups 24/20". 50/35
12 deadlifts 185/125
12 push ups
 
3 rounds
8 cal bike
8 DB step ups 24/20"  60/40
8 deadlifts 225/155
8 push ups
 
4 rounds 
4 cal bike
4 DB step ups 24/20" 70/50
4 deadlifts 275/185  
4 push ups

01.19.2026

Strength
OHS
every 2:00 x 5 sets
3 reps overhead squats starting at 70+% snatch max

scale to OHS
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WOD
"Label Us Notorious"
Every 3:00 x 4 sets
4 shuttle runs (25 feet =1 rep)
6 pull ups
6 bar facing burpees
4 power snatch 135/95 115/75 95/65

01.17.2026

WOD
"Unbearable"
with a partner
10 rounds each
1 Bear Complex 135/95
10 box jumps 24/10
6 lengths shuttle run (1 rep= 25 feet)

01.16.2026

 https://youtu.be/Xu6aCF7nyOA
Rope Climb skills
1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull


9:00 EMOM
1. small sled drag x 50 feet (25' out and back) add 2-3 plates on the sled
2. rope climb x 1-2 reps
3. zone 2 bike x 45 seconds



WOD
"Maximum Force"
Every 2:00 with 1:00 rest
10 DB bench press 50/35s
50 feet DB farmer carry walking lunges (25 feet out and back)
max DUs (be sure you have at least 30 seconds of jumping)
continue until you hit 200 DUs (400 singles) or 15:00