Monday

1/19/2026

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20 Minute EMOM 

1) 1 Round of 'Cindy'

(5 Pull Ups, 10 Push Ups, 15 Air Squats)

2) 50ft Handstand Walks

3) 70 Double Unders

4) 20 Kettlebell Swings (24/16kg)

5) Rest

 

Tuesday

1/20/2026

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I. Weightlifting

Hang Snatch

3x3 (70%)

2x2 (80%) 

 

II. Workout of the Day

For Time: 

(Time cap: 10 min)

21-15-9

Hang Snatches (115/75lb)

Toes to Bars

 

Wednesday

1/21/2026

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I. Strength

Back Squats 

3x3 (70%)

1x2 (90%)

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II. Hyrox Training

In Partners,

4 Minutes for Max Reps

5 Stations:

A) Ski for Calories

B) 25ft Burpee Broad Jumps 

C) Row for Calories

D) 25ft Dual-Dumbbell Walking Lunges (35/25lb)

E) Wall Ball Shots (20/14lb)

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Thursday

1/22/2026

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Far East Throwdown 2026

Legacy Online Qualifier

Event 5

 

For Total Time:

(Time cap: 14 min.)

 

3 Rounds of:

15 Chest to Bars

15 Box Jump Overs (30/24in)

 

Rest 2:00, into

30 Bar Muscle Ups

*Whenever you break, perform

6 Burpee Box Jump Overs (30/24in)

 

Friday

1/23/2026

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Far East Throwdown 2026

Legacy Online Qualifier

Event 4

 

20 Minute AMRAP:

30 Handstand Push Ups

30 Deadlifts (185/135lb)

90 Double Unders

30 Cal. Row

30 Overhead Squats (95/65lb)

90 Double Unders

 

Saturday

1/24/2026

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In Teams of 3,

20 Minute AMRAP:

9 Power Cleans (115/75lb)

9 Squat Cleans

9 Thrusters 

9 Synchronized Burpees