02-23-26

Front Squats
15′ – 5 Sets of 10 Reps
*Find Heavy 10

12′ AMRAP
250/225m Row or Ski
5 Squat Cleans

02-20-26

Squat Cleans
15′ to Work Up to WOD # (165/105 ish)

20′ AMRAP – Team of 2/3
60/50 Calories
40 Wallballs
20 Squat Cleans

02-19-26

NFT
10 CG Bench Press
20 Walking Lunges (Weighted)
:30 Plank

02-18-26

25′ AMRAP
500/450m Row or Ski
400m Run
10 Sumo KB Deadlifts
10 Burpees

02-17-26

Pause Back Squats
15′ – Work to Heavy 3 Rep

12′ AMRAP
15 Hip Bridge Floor Press
20 Abmat Situps
15 Goblet Squats

02-16-26

Power Clean + Hang Clean + STO
Warm Up to 50-75% BW

20′ AMRAP
500/450m Row or Ski
1 – 2 – 3 – 4 – 5
Power Clean
Hang Clean
STO

02-13-26

30′ AMRAP – Team of 2/3
100/90 Calories
100 Hang DB Snatch
100 Sumo DL High Pulls

02-12-26

25′ AMRAP
10 Incline DB Press
10 Flat Bench
20 Alt Bent Over Rows
2 Pause Front Squats
5 Strict Weighted Pull Ups

02-11-26

Skill
Air Squats

For Time – 20′ Cap
25 – 50 – 75 – 100 AirSquats
400m Run
*Airsquats at Unbroken Pace – Each Break = 3 Burpees

02-10-26

Hang Cleans
20 – 15 – 10 – 8 – 6 – 4
Add Weight; Stay Unbroken

12′ AMRAP
5 Deadlifts
15 Tuck Ups
:30 Plank