Thursday Jan 8, 2026

260108 METCON (Rounds, Rx2, Rx3) AMRAP 10: 1 power clean (125/185 lb) 1 bar muscle-up 5/7-cal Echo bike – Add one rep to power cleans and bar muscle-ups until time expires. Rx2: 1 power clean (95/135 lb) 1 chest-to-bar pull-up 5/7-cal Echo bike – Add one rep to power cleans and chest-to-bar pull-ups until time expires. Rx3: 1 power clean (35/45 lb) 1 ring row 3/5-cal Echo bike – Add one rep to power cleans and ring rows until time expires. Masters 55+ option: AMRAP 10: 1 power clean (95/135 lb) 1 bar muscle-up or chest-to-bar pull-up 5/7-calorie Echo bike – Add 1 rep to power cleans and bar muscle-ups until time expires. Intended Stimulus -5+ rounds. -Moderate-to-heavy power cleans. -Sprint on the bike. -Movement interference between the power cleans and bar muscle-ups. 260108 AT HOME WOD (Rounds) At-home option: AMRAP 10: 1 dumbbell power clean (35/50 lb) 2 alternating dumbbell rows in a plank 1 shuttle run – Add 1 power clean, 2 rows, and 1 shuttle run each round until time expires. – 1 shuttle run is 25 ft out and back. – Use two dumbbells. 260108 PRE WOD STRENGTH (Weight) Pre-workout strength Every 2:00 for 5 sets: 1 deadlift 1 clean pull 1 hang power clean