Thursday, February 12, 2026
Skill / Strength
GHD Sit up
Conditioning
AMRAP in 18 minutes of:
15/30/45 GHD sit ups
15 Calorie assault bike
30 Deadlift (185#/130#)
45 Dumbbell snatch (50#/35#)
Wednesday, February 11, 2026
For Time:
200m Row
10 Push ups
400m Row
20 Push ups
80 Double unders
40 Push ups
400m Row
20 Push ups
200m Row
10 Push ups
Tuesday, February 10, 2026
Skill / Strength
Snatch
Conditioning
EMOM for 10 minutes:
10 Burpees
10 Air squats
Max box jumps (24″/20″)
Sunday, February 8, 2026
5 Rounds for time of:
25 Double unders
10 Bench press (155/105#)
10 Push ups
1 Minute rest
Saturday, February 7, 2026
For time:
21 Chest to bar pull ups
18 Squat cleans (155#/105#)
15 Shoulder to overhead (155#/105#)
18 Chest to bar pull ups
15 Squat cleans (155#/105#)
12 Shoulder to overhead (155#/105#)
15 Chest to bar pull ups
12 Squat cleans (155#/105#)
9 Shoulder to overhead (155#/105#)
Thursday, February 5, 2026
For time:
50 Calorie Assault bike
50 Devil press (50#/35#)
50 Calorie Assault bike
Wednesday, February 4, 2026
Strength
Weighted dips
Conditioning
21-15-9 reps for time of:
Front squats (115# / 80#)
Push press (115# / 80#)
Thrusters (115# / 80#)
