February 2nd - 7th, 2026

‍MONDAY   FEBRUARY 2, 2026  

2:00 bike/row/ski/run

2 Rounds
8 squat plate press outs
8 plate halos (4 each direction)
8 banded presses
8 banded good mornings
:30 passive hang/:30 active hang (2nd round)

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

STRENGTH:  Pause Back Squat 2 - 2 - 2 - 2 - 2 - 2 building

Hold 3 count at bottom of the squat. Keep weight light, work on depth. (Jan.19)

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METABOLIC CONDITIONING:‍

For time:
21-15-9 reps of:
Thrusters (95/65)
Toes-to-bars

Rest 2 minutes

15-12-9 reps of:
Thrusters (95/65)
Toes-to-bars

‍COOL DOWN:

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

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TUESDAY    FEBRUARY 3, 2026  

WARM UP

2:00 run/bike/row
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2 Rounds
5/5 World's greatest stretch
8 cat cows
8 hips down push ups
8 banded bent over row
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STRENGTH: Barbell bent over Row  new series  
10 - 10 - 10 - 10 build to heavy

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METABOLIC CONDITIONING :‍

7 rounds for reps:
‍1:00 max burpees
1:00 rest

*Aim to hold a steady pace.
*Chest and thighs touch the ground - jump at top of rep, clap overhead

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COOL DOWN

2-3 walk or easy bike
1:00 scorpion or standing chest stretch each side

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‍WEDNESDAY MASH UP    FEBRUARY 4, 2026

Warm up:

2:00 run/bike/row/ski

1 round
5 Inch worms with seal and down dog
10 bootstrappers
10 barbell deadlifts
:10 plank hold
10 barbell strict press
:10 handstand hold against wall or on box
10 barbell front squats
2-3 handstand push ups - wall/box/triangle
10 barbell hang squat cleans
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Warm up - adding weight for the workout so that you can peel it off!
1) hang squat clean + push press
2) power clean + jerk
3) deadlift

METABOLIC CONDITIONING :‍

AMRAP 8 minutes of:
21 Deadlifts, 225/155
21 Push-Ups
18 Deadlifts, 225/155
18 Push-Ups
15 Deadlifts, 225/155
15 Push-Ups

continue down 12-12, 9-9, 6-6, 3-3 if you finish - get a completion time!

AMRAP 8 minutes of:
10 Power Clean & Jerks, 135/95
5 Handstand push-ups (Box or Triangle)

AMRAP 8 minutes of:
10 Hang Squat Cleans & Push Press, 95/65
:20 second Handstand Hold/Plank hold

*Rest 4 minutes between workouts.

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TEAM THURSDAY   FEBRUARY 5, 2026

Warm-up

2:00 bike/row/ski

2 Rounds
1:00 tall single under jumps
8 PVC passthroughs
8 single arm DB presses each side
8 PVC good mornings
8 arch/hollow swings or hollow rocks on floor
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SKILL: Double unders and pull ups

6:00 EMOM
Minute 1) Double under skill
Minute 2) 5-10 C2B pull ups/pull ups/jumping pull ups - work on linking

Double under skill options:
Penguine jumps
1 single into 1-2 double unders
Double unders 5-10-15
Crossover singles (only if you've mastered DU)

TEAM METABOLIC CONDITIONING

10 rounds for time with a partner:20/16/14-cal row
20 alternating DB hang snatches (50/35)

Partners alternate full rounds.

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FRIDAY     FEBRUARY 6, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 air squats
8 light barbell strict press (use one barbell down from normal)
8 barbell good mornings
50ft broad jumps (down and back)

STRENGTH:  Push Press 1 Rep (Jan.23)

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METABOLIC CONDITIONING:‍

For time:
‍30 box jump-overs (24/30 in)
150 air squats
5000/3500m Echo bike or 2000/1600m Row

*Should be <18:00 reduce number of squats and/or distance on machine as needed.

Cool Down
2-3 easy bike/walk
1:00 couch stretch each side
1:00 puppy dog stretch

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SATURDAY  FEBRUARY 7, 2026

OPEN GYM 8 - 10

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