February 16th - 21st, 2026

‍MONDAY   FEBRUARY 16, 2026  

2:00 bike/row/ski/run

2 Rounds
1:00 single unders/1:00 double unders (2^nd round)
8 air squats
8 PVC passthroughs
8 glute bridges
8 arch/hollow swings
8 kneeling wrist circles (4 each direction)

Then: 1:00-:30 pigeon stretch each side

STRENGTH:   Front Squat  5 - 5 - 5 - 5- 5 climbing to establish a new series

METABOLIC CONDITIONING:‍

For time:
2-4-6-8-10
Bar muscle-ups/Chest to bar pull ups/Pullups/Jumping Chest to bar
60-50-40-30-20
Double-unders‍/Half Double unders/Single unders

‍COOL DOWN:

2-3 walk or easy bike
1:00 saddle stretch

TUESDAY    FEBRUARY 17, 2026  

WARM UP

2:00 run/bike/row
‍
2 Rounds
8 bootstrappers
8 banded presses
8 hips down push ups
:15 each side PVC front rack stretch

STRENGTH: Split Jerk   Establish a 5 rep. for a series in 20 minutes
*Focus on good technique before increasing weight. Must be able to re-rack each rep.

METABOLIC CONDITIONING :‍

3 rounds for time of:
15 shoulder-to-overheads (135/95)
30 burpee box jump-overs (24/20)

COOL DOWN

2-3 walk or easy bike
2-3 minute cool down
1:00 puppy dog stretch‍

‍
‍WEDNESDAY MASH UP    FEBRUARY 18, 2026

Warm up:

2:00 run/bike/row/ski

1 round
10 air squats
10 PVC passthroughs
10 light Russian KBS
10 scap pull ups
10 light wall balls

Warm up sandbag clean to shoulder

METABOLIC CONDITIONING :‍

AMRAP 9 minutes of:
10-9-8-7-6-5-4-3-2-1 reps of:
Sandbag clean to shoulder alternating
Strict Pull-up/Banded strict pull up/Ring rows

AMRAP 9 minutes of:
25 wall balls
15 sit ups
10 push-ups

AMRAP 9 minutes of:
500m row
25 Russian KBS

*Rest 5 minutes between workouts

TEAM THURSDAY   FEBRUARY 19, 2026

Warm-up

2:00 bike/row/ski

2 Rounds
4 Inch worms with seal and down dog
8 Samson stretches
8 Double dumbbell strict press (light)
8 Hollow rocks
‍

Then: 1:00 tall single unders
‍

SKILL: 6:00 EMOM
Minute 1) Double under skill
Minute 2) Handstand push up (strict or kipping)/Box HSPU/Tripod HSPU

TEAM METABOLIC CONDITIONING

2 rounds for time with a partner:
45-calorie bike
150ft Double-dumbbell walking lunges/Single arm walking lunges (35/20)
20 wall walks/half wall walks/inch worms

One partner works at a time. Split work as needed

‍

FRIDAY     FEBRUARY 20, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 air squats
8 banded presses
8 banded good mornings
8 deadbugs

STRENGTH:  Barbell bent over Row  
8 - 8 - 8 - 8
Build to heavier than 10 reps on Jan.26

‍
METABOLIC CONDITIONING:‍

Variation of Open 18.1

AMRAP 12:00
8 toes-to-bars
10 single-DB hang clean and jerks (50/35)
14/12-cal row

Perform 5 clean and jerks with one arm, and then switch.

Cool Down
2-3 easy bike/walk
1:00 seal stretch

‍

SATURDAY  FEBRUARY 21, 2026

OPEN GYM 8 - 10

‍

‍