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
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
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
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
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)
Tuesday 2-10-26
Skill Session:
Handstand Hold
Handstand Walk
Conditioning:
Teams of 2
AMRAP 18
400 Ft KB Farmers Carry (53s/35s)
60 Single Arm Russian Kettlebell Swings (53/35)
80 Box Step Ups (24/20)
*Every 3:00, both complete 5 Kickouts
Monday 2-9-26
Find Heavy Single Front Squat
Conditioning:
AMRAP 12
10 Shuttle Runs
20 Alternating Hang Clean and Jerks (50/35)
30 Double Unders
Friday 2-6-26
Front Squats
Conditioning:
3 Rounds
Work :30/Rest :30
- Ski Erg Calories
- KB Farmers Carry (70s/53s)
- Hollow/Arch Rolls + V-Up
- Box Get Overs
- Echo Bike Calories
- Rest
Wednesday 2-4-26
Deadlifts
Conditioning:
Work 2:00/Rest 2:00 x 4
1) 21/18 Calorie Row + DB Snatches
2) 21/18 Calorie Row + Burpees Over Erg
3) 21/18 Calorie Row + DB Snatches
4) 21/18 Calorie Row + Burpees Over Erg
Tuesday 2-3-26
“Annie”
50-40-30-20-10
Double Unders
AbMat Sit-ups
Cap 10:00
Strength Tabata
Monday 2-2-26
Strict Press
Conditioning:
23.1
AMRAP 14
60 Calorie Row
50 Toes to Bar
40 Wallballs (20/14)
30 Cleans (135/95)
20 Muscle Ups
Saturday 1-31-26
Teams of 3-5
“Waterfall”
AMRAP 25
27 Crossovers
9 Double KB Deadlifts (70s/53s)
7 Tuck-ups
5 Parallette Shoot Throughs
3 Sandbag Over the Box (150/100) (48/40)
Friday 1-30-26
Front Squats
Conditioning:
4 Rounds
7 Box Jump Overs (24/20)
7 Pull-ups
Rest 2:00
4 Rounds
5 Box Jumps (24/20)
5 Chest to Bar Pull-ups
Cap 15:00
Wednesday 1-28-26
Strict Press
Conditioning:
20.2
10 Rounds
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
Cap 15:00
Tuesday 1-27-26
Skill:
Handstand Hold
Handstand Walk
Conditioning:
On the 4:00 x 4
3 Wall Walks
15/12 Calorie Row
20 Wallballs (20/14)
Monday 1-26-26
Deadlifts
Conditioning:
20.2
AMRAP 20
4 DB Thrusters (50s/35s)
6 Toes to Bar
24 Double Unders
Saturday 1-24-26
Teams of 2
Buy In:
AMRAP 3
Shuttle Runs
AMRAP 15
20 Partner WB Shot Passes
10 Kickouts
20 Partner WB Rotational Passes
10 Push-ups
20 Partner WB Russian Twist Passes
10 Plank Claps
Buy Out:
AMRAP 3
Shuttle Runs
WB (20/14)
Friday 1-23-26
Strict Press
Conditioning:
On the 4:00 x 5
9 Chest to Bar Pull-ups
12 Alternating Pistols
15 V-ups
Wednesday 1-21-26
Deadlifts
Conditioning:
Teams of 2
AMRAP 20
500 Meter Row
20 Deadlifts (185/125)
50 Double Unders
*24.2 Variation
Tuesday 1-20-26
Conditioning:
EMOM x 24
Minute 1: 15/12 Calorie Row
Minute 2: 12 Burpees
Minute 3: 12 Toes to Bar
Minute 4: 8 DB Front Rack Box Step Ups
Minute 5: 15 Russian Kettlebell Swings
Minute 6: Rest
DB (50s/35s)
Box (24/20)
KB (70/53)
Core Blast!
Monday 1-19-26
Front Squats
Conditioning:
“22.1”
AMRAP 15
3 Wall Walks
12 DB Snatches (50/35)
15 Box Jump Overs (24/20)
Saturday 1-17-26
Teams of 2
AMRAP 20
6 Lateral Burpees Over DB
6 DB Hang Clean andJerks
30 Ft Walking Lunges
*Add 6 reps to Lateral Burpees Over DB and DB Hang Clean and Jerks each round.
*Variation of 25.1
DB (50/35)
Friday 1-16-26
Deadlifts
Skill: Handstand Hold
Conditioning:
AMRAP 9
3-6-9 and so on
Power Snatches (105/75)
Overhead Squats (105/75)
Wednesday 1-14-26
Front Squats
Conditioning:
25.2 Variation
AMRAP 15
21 Bent Over Barbell Rows
42 Double Unders
21 Thrusters
18 Pull-ups
36 Double Unders
18 Thrusters
15 Chest to Bar Pull-ups
30 Double Unders
15 Thrusters
BB(95/65)
Tuesday 1-13-26
Conditioning:
On the 4:30 x 4
20 Mountain Climbers
15 Kickouts
10 Sit-ups
5 Shuttle Runs
Skill Session: Double Unders or Crossovers
Monday 1-12-26
Strict Press
Conditioning:
EMOM x 12
Minute 1: 15 Toes to Bar
Minute 2: 15 WB Shots (20/14)
Minute 3: 15 Push-ups
Minute 4: 15 Box Jump Overs (24/20)
Mobility Flow
Saturday 1-10-26
Teams of 4-5
AMRAP 20
“Waterfall Style”
30 Double Unders
10 V-ups
10 DB Cleans (50s/35s)
5 Broad Jumps (5ft/4ft)
10 Push Press (50s/35s)
3 Bar Muscle Ups
Rest 2:00
AMRAP 4
Chest to Bar Pull-ups
1 works, others hang from rig
Friday 1-9-26
Front Squat
Conditioning:
3 Rounds
Work :40/Rest :20
- Sandbag Carry (150/100)
- Hollow/Arch Rolls
- DB Front Rack Box Step-ups (50s/35s) (24/20)
- Plank Walks
- Rest
Wednesday 1-7-26
Strict Press
Open 25.2A
AMRAP 15
5 Burpee Pull-ups
10 Shuttle Runs
*Add 5 Burpee Pull-ups each round
Tuesday 1-6-26
Row Conditioning:
4 Sets
400 Meter Row
Rest 1:00
Conditioning:
3 Rounds
20 Double Unders
10 Alternating Reverse Lunges
20 Double Unders
10 Air Squats
Mobility Flow
Monday 1-5-26
Deadlift
Conditioning:
12 Burpee Box Jump Overs
12 Right Arm Russian Kettlebell Swings
12 Left Arm Russian Kettlebell Swings
8 Burpee Box Jump Overs
8 Right Arm Kettlebell Clean and Jerks
8 Left Arm Kettlebell Clean and Jerks
4 Burpee Box Jump Overs
4 Right Arm Kettlebell Squats
4 Left Arm Kettlebell Squats
Box (24/20)
KB (53/35)
Cap 15:00
Saturday 1-3-26
Teams of 3
0:00-14:00
7 Rounds
Partner 1:
5 Hang Power Snatches
5 Overhead Squats
Partner 2:
KB Hold
Partner 3:
Rest
All partners go through each.
Partner 1:
5 Hang Power Cleans
5 Strict Press
Partner 2:
KB Hold
Partner 3:
Rest
All partners go through each.
BB (75/55)
KB (70/53)
14:00-20:00
Each partner finds a heavy Snatch.
20:00-26:00
Each partner finds a heavy Clean and Jerk.
Friday 1-2-26
Conditioning:
4 Rounds
14 Box Step Ups (24/20)
12 Criss Cross V-ups
10 Push-ups
Cap 12:00
Skill: Handstand Hold
