Weekly Training Plan | January 26 – February 1, 2026

Strength, Conditioning, Core Stability, and Aerobic Capacity

This week balances heavy barbell strength, high-intensity conditioning, core integrity, and long-duration aerobic work. Designed for general fitness athletes, CrossFit-style training, and hybrid conditioning programs.

Monday | January 26, 2026

Front Squat Strength Session

Front Squat
5 sets of 5 reps

Target load: 70% or more of 1RM

Focus: upright torso, midline stability, depth consistency

Alternative: Zercher Squat for athletes with limited front rack mobility

Tuesday | January 27, 2026

High-Intensity Conditioning Workout

4 Rounds for Time:
15 Box Jumps (30/36 inches)
400-meter Run

Choose a challenging but repeatable box height

Goal: fast transitions, minimal rest, sustained pace

Wednesday | January 28, 2026

Wall Ball Conditioning Challenge

100 Wall Ball Shots

20/30 lb medicine ball

Partner Options (Optional):

• Alternating reps

• You-go-I-go

• EMOM style alternating minutes

Lower total volume, high engagement, and scalable for mixed ability groups.

Thursday | January 29, 2026

Make-Up or Recovery Day

Repeat or complete any missed workout from earlier in the week

Active recovery encouraged if training volume is high

Friday | January 30, 2026

Core Strength and Posterior Chain Workout

45–30–15 For Time:
GHD Sit-Ups
Hip Extensions
L-Sit Hold (seconds)
Plank Hold (seconds)

Alternatives:

• V-Ups instead of GHD sit-ups

• Good Mornings instead of hip extensions

Focus: trunk stability, hip extension strength, and midline endurance.

Saturday | January 31, 2026

Team Workout

Partner or team-based conditioning session

Emphasis on communication, shared pacing, and work capacity

Sunday | February 1, 2026

Long-Duration Aerobic Conditioning

30 Minutes Continuous Effort:
Swim for max distance

Gym Alternative:

• Run

• Row

• Ski

• Bike

Maintain conversational pace. Aerobic efficiency, not intensity, is the objective.