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

02-09-26

Strict Press into Push Press
3 Sets X 5 Strict/2 Push
3 Sets X 3 Strict/4 Push
3 Sets X 1 Strict/6 Push

10′ AMRAP
15/12 Cal Machine
3 Rounds:
5 Clean & Jerk
10 AirSquats

02-06-26

30′ or 4 Rounds in Zone 2-3
40/35 Cal Ski or Row
30 Box Step Ups or Overs
20 Knees to Elbows
10 Bicep Curl & Press (2 Second Hold at Top)

02-05-26

Hang Cleans
15′ to Work to Heavy 3 Rep

NFT – 25′ CAP
20 – 18 – 16 – 14 – 12- 10
Close Grip Bench Press
3 Cleans