Strength
Bench press
5/3/1 75% 85% 95%
Metcon
3 Rounds for time
12 Hang to shoulder to overhead 45/30
16 Front rack lunge 45/30
Core Finisher
1min each side
Side plank dumbbell OH raised
+
1min plank
Olympic Lifting
Hang clean
1-1-1-1-1
Programming 26-1st
MONDAY AUS DAY 7:30am class Only + 24/7 Open gym Day Focus of the Day Strength / Skill Conditioning Optional Accessories Mon Odd-object cycling mechanics + run/burpee composure DB/KB Hang
January 24, 2026
