Friday WOD 1/30/26

by Julie Long | Jan 29, 2026 | Workout of the Day |

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

Fitness

Strength Skill

Hang Power Clean + Push Press
- 5 sets of 3+3 @ ~60–65%
- Emphasize speed, timing, and positions

Conditioning (12 min)

AMRAP:

8 Toes-to-Bar or Knee Raises
40 Double Unders / 80 Singles
6 Push Press (light)

Aim

Strength Skill

Hang Power Clean + Push Press
- 5 sets of 3+3 @ ~60–65%
- Emphasize speed, timing, and positions

Conditioning (12 min)

AMRAP:

8 Toes-to-Bar or Knee Raises
40 Double Unders / 80 Singles
6 Push Press (light)

Sport

Strength Skill

Hang Power Clean + Push Press
- 5 sets of 3+3 @ ~60–65%
- Emphasize speed, timing, and positions

Conditioning (12 min)

AMRAP:

8 Toes-to-Bar or Knee Raises
40 Double Unders / 80 Singles
6 Push Press (light)

CFOIB Kids

Strength Skill

Hang Power Clean + Push Press
- 5 sets of 3+3 @ ~60–65%
- Emphasize speed, timing, and positions

Conditioning (12 min)

AMRAP:

8 Toes-to-Bar or Knee Raises
40 Double Unders / 80 Singles
6 Push Press (light)