February 23rd - 28th, 2026

MONDAY    FEBRUARY 23, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
4 Inch worms with seal and down dog
8 banded presses
8 banded good mornings
8 deadbugs

STRENGTH:  Deadlift   2 - 2 - 2 - 2 - 2 - 2 climbing (Feb.9)

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‍METABOLIC CONDITIONING:

Chipper Diane

For time:
45 deadlifts (155/225 lb)
45 handstand push-ups/box HSPU/tripod HSPU

10:00 time cap!
Pick a weight and scale for the handstand push up that you can do 10+ deadlifts per set and 5+ HSPU per set.

Cool down:
2:00-3:00 easy bike or take a walk!

1:00 seal stretch
1:00 puppy dog stretch

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‍TUESDAY   FEBRUARY 24, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
8 cat cows
8 broad jumps
8 light KB swings
8 push ups
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STRENGTH: Dumbbell Bench Press
5 - 5 - 5 - 5 - 5 building - new series

‍METABOLIC CONDITIONING : ‍

Every 3:00 for 4 Rounds
30 Kettlebell swings (53/35)
10 box jumps overs (24/20)
-Rest remaining time

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‍Cool down
2-3 minutes walk/bike
1:00 scorpion stretch each side

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‍WEDNESDAY MASH UP    FEBRUARY 25, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
5/5 World's greatest stretch
10 seal to down dog (seal rocks)
10 Samson stretches
10 scap pull ups
10 plank shoulder taps
10 barbell deadlifts
10 barbell hang muscle cleans
10 barbell power cleans
10 arch/hollows

Warm up power cleans and wall walks

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METABOLIC CONDITIONING :‍

AMRAP 7 minutes of:
350m (.35 km) Echo bike (125m row/250m C2 bike)
10 pull ups/jumping pull ups

AMRAP 7 minutes of:
50m Walking Lunge
5 Wall walks/half wall walks/inch worms

AMRAP 7 minutes of:
10 Power cleans (165/115)
30 Abmat sit ups
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*Rest 4 minutes between workouts.

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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders

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‍TEAM THURSDAY  FEBRUARY 26, 2026

Warm-up:

SKILL: KB Turkish Get ups
3 Quarter TGU each side
3 Quarter TGU + Bridge each side
3 Half TGU each side
3 Full TGU each side – light weight this week

TEAM METABOLIC CONDITIONING:

3 rounds for time:
‍100 double-unders/200 single-unders
20 synchro burpees
10 synchro knees-to-elbows

Perform burpees to your knees-to-elbows bar.

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FRIDAY   FEBRUARY 27, 2026

WARM UP

2 Rounds
8 air squats
8 PVC passthroughs
8 PVC sumo good mornings
8 glute bridges
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STRENGTH:  Snatch

3-4 warm up sets to 90-95% of 1Rm (9/10 RPE if you don't have 1Rm)
2 - 2 - 2 @90-95% - this should be challenging but doable, if you miss, lower the weight.

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‍METABOLIC CONDITIONING: ‍

For time:30/21-cal row
21 back squats (135/95)
30/21-cal row
15 back squats
30/21-cal row
9 back squats

*Can take squat from rack (space permitting)

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Cool Down

2-3 bike/walk
1:00 couch stretch each leg

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SATURDAY   FEBRUARY 28, 2026

OPEN GYM  0800 - 1000

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