01.24.2026

WOD
"Crusher"
Partners- you go, I go
22 rounds 
1 bar muscle up/1 chest to bar/1 strict pull up
1 deadlift 315/205  265/185  225/155  185/125. (50+ 265/185. 55+ 225/155)
2 HSPU or piked on a box hspu
then
22 rounds
1 power clean 225/135  185/115  155/105  115/80 (50+ 185/125 55+ 155/105)
3 bar facing burpees
5 V-ups

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)