February 9th - 14th, 2026

MONDAY    FEBRUARY 9, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 bootstrappers
8 hips down push ups
8 glute bridges
4 squat thrusts (no push ups burpee)

STRENGTH:  Deadlift   3 - 3 - 3 - 3 - 3 - 3 climbing to establish a new series (Jan.26)

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‍METABOLIC CONDITIONING:

For time:
‍15-12-9-6-3
Deadlifts (225/155)(155/105)(135/95)
30-24-18-12-6
Bar-facing burpees*

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*Select a deadlift weight that you can complete in no more the 1-2 sets.
*Scale burpees to same number as deadlifts.

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 10, 2026

WARM UP

2 Rounds
8 PVC passthroughs
8 PVC Kang squats
8 PVC snatch grip behind the neck presses
8 scap pull ups
8 bench dips

STRENGTH: Snatch
2-3 sets warm up to 85% of 1Rm

3 - 3 - 3 @85%

*If you missed 1Rm day build to 8-9/10 RPE for 3 reps.

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‍METABOLIC CONDITIONING : ‍

EMOM 20:

‍Min. 1 | Max strict pull-ups/banded strict pull up/ring rows

Min. 2 | Max strict ring dips/banded dips/box dips

Min. 3 | Max AbMat sit-ups

Min. 4 | Rest

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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 11, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders
10 Samson stretches
10 PVC pass throughs
10 air squats
5 R-arm KB OH lunges with warm up weight
5 L-arm KB OH lunges with warm up weight
10 barbell deadlifts
10 barbell power cleans
10 arch/hollow swings

Warm up power clean and muscle ups/pull up variation

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METABOLIC CONDITIONING :‍

AMRAP 9 minutes of:
50 ft R-arm KB OH Lunge, 53/35
20/15 Calories Air Bike
50 ft L-arm KB OH Lunge, 53/35
20/15 Calories Air Bike
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AMRAP 9 minutes of:
15 goblet squats 53/35
5 bar muscle ups or 10 chest to bar pull ups/jumping chest to bar

AMRAP 9 minutes of:
20 Power Cleans, 155/105
40 Double-Unders/80 single unders

*Rest 4 minutes between workouts.

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

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‍TEAM THURSDAY  FEBRUARY 12, 2026

WARM UP
2 Rounds
1:00 tall single under jumps
8 PVC passthroughs
8 light wall ball squats
8 light wall ball tosses to target
8 arch/hollow swings or hollow rocks on floor
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SKILL: Double unders and toes to bar

6:00 EMOM
Minute 1) Double under skill
Minute 2) 5-10 Toes to bar/knees to elbows/knees to chess/kip swings

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)

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TEAM METABOLIC CONDITIONING:
3 rounds for time with a partner:
30 toes-to-bars, non-working partner holds a handstand against a wall or plank
60 kettlebell swings (53/35), non-working partner holds a side plank

Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

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FRIDAY   FEBRUARY 13, 2026

WARM UP

2 Rounds
4 Inch worms with seal and down dog
8 squat plate press outs
8 plate halos (4 each direction)
8 hollow rocks
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Then: 1:00 pigeon stretch each side

STRENGTH:  Pause Back Squat  Work up to your best single with the 3 count pause at the bottom

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‍METABOLIC CONDITIONING: ‍

For total time:
600-meter row
12 DB hang squat cleans (50/35)
6 wall walks/half wall walks/inch worms

400-meter row
8 DB hang squat cleans
4 wall walks/half wall walks/inch worms

‍200-meter row
4 DB hang squat cleans
2 wall walks/half wall walks/inch worms

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COOL DOWN
2-3 walk/easy bike
1:00 saddle stretch
1:00 seated shoulder extension

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SATURDAY   FEBRUARY 14, 2026

OPEN GYM  0800 - 1000

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