Weekly Training Schedule | January 19–25, 2026
Strength, Power, Gymnastics & Conditioning
This week emphasizes heavy barbell loading, unilateral leg strength, explosive power, classic CrossFit conditioning, and a benchmark Hero workout. Log your loads, respect movement standards, and prioritize quality.
Monday | January 19, 2026
Deadlift Pyramid Strength Session
Rep Scheme:
10-5-3-1-1-1-3-5-10
Loading Guidelines:
Start at approximately 70% of 1RM
Progress to ~75% and 80%
Singles at 90%+
On the descent, use slightly heavier loads than on the ascent
This is a repeat exposure. Check your previous training notes and attempt a personal best where appropriate. Rest adequately between heavy sets and maintain strict positioning throughout.
Training Focus: maximal strength, neural efficiency, posterior chain development
Tuesday | January 20, 2026
10-Minute AMRAP
10 Box Jumps @ 30/36 in
20 Alternating Pistols
Coaching Notes:
Choose a box height that is challenging but safe
Step-ups are not an equivalent substitute
If impact is a concern, use band-assisted jumps
If pistols are not yet available, substitute skater (shrimp) squats
Training Focus: power, unilateral leg strength, coordination
Wednesday | January 21, 2026
Make-Up Day
Use this session to complete a missed workout, address skill gaps, or prioritize recovery work.
Thursday | January 22, 2026
10-Minute AMRAP
10 Sumo Deadlift High Pulls @ 75/115 lb
Class Management Note:
In a class of 12, run two heats to allow six athletes on the lifting platforms at once, ensuring safe spacing for burpees.
Training Focus: metabolic conditioning, posterior chain endurance, breathing under load
Friday | January 23, 2026
Hero WOD: Pike
5 rounds for time
20 Thrusters @ 55/75 lb
20 Push-Ups
50m Bear Crawl
Move with intent, not recklessness. Maintain movement standards, especially on gymnastics transitions.
Training Focus: full-body stamina, upper-body pressing endurance, grit
Saturday | January 24, 2026
Team Workout
Details provided in class. Expect shared workload, communication demands, and sustained effort.
Sunday | January 25, 2026
Make-Up Day
Final opportunity to complete missed sessions or perform light aerobic recovery and mobility work.
Programming Intent Summary
This week balances maximal strength, explosive power, gymnastics capacity, and classic CrossFit conditioning. Log results, manage fatigue intelligently, and aim for consistency over heroics.
