Saturday 2-21-26

 Saturday 2-21-26

Teams of 2

AMRAP 20

Buy In: 100 Calorie Row

40 DB Floor Press

200 Ft. DB Front Rack Carry

40 DB Deadlifts

200 Ft. DB Front Rack Carry

DB (50s/35s)

Friday 2-20-26

 Friday 2-20-26

Conditioning:

Teams of 2

AMRAP 16

32 Single Leg Box Step Ups

32 Single Arm Russian Kettlebell Swings

32 Kettlebell Wrap Arounds

*Starting at 0:00, every 4:00, both complete 10 Jumping Jacks.

KB (53/35) Box (24/20)

Accessory Strength:

DB Chainsaw Rows

DB Lat Pull-Overs

DB Hip Thrusts

Wednesday 2-18-26

 Wednesday 2-18-26

Conditioning:

On the 4:00 x 4

3 Shuttle Runs

15 WB Ground to Overhead(20/14)

15 Air Squats to WB

3 Shuttle Runs

Accessory Strength:

3-4 Super Sets

:15 Hollow Hang

:15 Arch Hang

:30 Right Side Plank

:30 Left Side Plank

Rest :30-:60 after Super Set

Tuesday 2-17-26

 Tuesday 2-17-26

Conditioning:

4 Rounds

Work :30/Rest :30

- Double Unders 

- Plank Up/Downs

- Ski Erg Calories

- Box Jump Overs (24/20)

- AbMat Sit-ups 

- Wall Walks

- Rest

Monday 2-16-26

 Monday 2-16-26

Teams of 2

AMRAP 8

50 Calorie Row

30 Ring Rows

100 Ft DB Bear Crawl

Rest 3:00

AMRAP 8

50 Calorie Row

30 DB Shoulder to Overhead 

100 Ft DB Farmers Carry Walking Lunges

DB (50s/35s)

Saturday 2-14-26

 Saturday 2-14-26

Teams of 2

AMRAP 8

5 Syncro Toes to Bar

20 Single Arm DB Burpee to Overhead

20 DB Box Step Ups

Rest 2:00

AMRAP 8

5 Syncro Toes to Bar

20 Single Arm DB Front Rack Lunges

20 DB Goblet Box Step Overs

DB (50/35)

Box (24/20)

Friday 2-13-26

 Friday 2-13-26

Hang Power Snatches 

Overhead Squats

Conditioning:

On the 2:30 x 5

7 Power Snatches

5 Lateral Burpees Over the Bar

3 Power Snatches

BB (105/75)