Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
21, 15, 9
Front squat 60/40
Handstand push up
‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks
Olympic Lifting
power clean and jerk
5-5-5-5-5 T&G
Weekly Programming 19th 25th
Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC
January 17, 2026
