Workout of the Day

01.01.26

HAPPY NEW YEAR!

Set your goals for 2026!!

12.31.25

365 Days of the Year

for time (35-min)

Jan 31 : Kb swings
Feb 28: deadlift
March 31 : t2b
April 30 : hang cleans
May 31 : shoulder to overhead
June 30 : sit ups
July 31 : thrusters
Aug 31 : pull ups
Sept 30 : box jump overs
Oct 31: push ups
Nov 30 : db snatches
Dec 31 : burpees to target

rx (95/65)

12.30.25

“Foundations of POWER” week 11 day 2

bench press

4 x 5 @ 90% of 5rm
1 set max reps @ 85%
- quality reps, keep 1-2 reps in the tank, do NOT go until failure

then complete

2 x 10 : alternating arm db chest press
2 x 6 : strict ring dips
- 12 dips off bench
2 x 15 : db skull crushers

5 rounds : e2mom

20/18 cal bike
20 db hang clean & jerk + 10 burpees over db

12.29.25

“Foundations of POWER” week 11 day 1

back squat :

2 x 5 : pause squat @ 70-75%
- 2 second pause @ bottom of squat
5 x 3: @ 90%

shoulder press

4 x 3 @ 80%

deadlift

3 x 3 @ 90%
- all sets @ same weight

*% is all based of 5rm*

12.28.25

5 rounds : 3-min on/1-min off

station 1 : max cal bike/ski/row*
station 2 : amrap :
- 20 kb swings
- 20 walking lunge steps
- 20 wall ball

hold consistent pace
ski/rower
- men : hold 1000+ cal/hr
- women : hold 800+cal/hr
bike
- men : 55-60+ rpm
- women : 45-50+ rpm

12.27.25

DUE TO WEATHER WE WILL BE CLOSED

Here is 2 weeks FREE of pliability

https://pliability.com/app/signup?referral=53781cd44

12.26.25

“Foundations of POWER” week 10 day 5

front squat

warm up : increasing weight, up to 75%
- 3 x 3 : tempo front squat (3/2/1)
wave 1 :
- 5 @ 75%
- 3 @ 82%
- 1 @ 86%
wave 2
- 5 @ 80%
- 3 @ 85%
- 1 @ 90%

barbell conditioning

emom x 16 : start @ 50% of max front squat

min 1 – 4 :
- 2 clean + 2 front squat
min 5-8 :
- 1 squat clean + 2 front squat
min 8 – 12 :
- 1 squat clean + 1 front squat
min 12 – 16 :
- 1 squat clean

12.25.25

Merry Christmas, team nine7🎄

12.24.25

12 Days of Christmas

1 clean & jerk (185/125)
2 muscle ups
3 front squats (185/125)
4 hspu
5 deadlift (185/125)
6 push ups
7 hang power cleans (135/95)
8 burpees
9 pull ups
10 thrusters (135/95)
11 toes to bar
12 cal assault bike

workout outline

1 clean & jerk
2 muscle ups -> 1 clean & jerk
3 front squats -> 2 muscle ups -> 1 clean & jerk
every set you add the next movement and go back to 1.

12.23.25

“Foundations of POWER” week 10 day 2

bench press

4 x 5 @ 85% of 5rm
1 set max reps @ 80%
- quality reps, keep 1-2 reps in the tank, do NOT go until failure

then complete

2 x 15: db chest flys
2 x 6 : strict ring dips
- 12 dips off bench
2 x 15 : standing dumbbell kickbacks

5 rounds : emom

15/12 cal ski
12 db chest press (50/35)
60 double unders
rest

12.22.25

“Foundations of POWER” week 10 day 1