WODS 2/16/26

Monday 2/16

"PRIMER"

In 6 Minutes/3 Rounds

2 Shuttle Run

5 BB RDL

1R/1L 4 Way Lunge

5 BB Good Morning

5 1 + 1/2 Pushup

"STRENGTH"

Every 2:00 x 5 Sets:

5 Deadlifts

"CONDITIONING"

AMRAP 15 minutes:

8 Shuttle Runs (d/b = 1)

12 Abmat Sit-ups

10 Burpees

Tuesday 2/17

"PRIMER"

4 Rounds

Tabata 20sec Work / 10sec Rest

Jump Rope

Lateral Box Step Overs

Barbell Back Squats

Kettlebell Swings

"STRENGTH"

In 10 minutes, build to a heavy:

3-rep Back Squat

"CONDITIONING"

5 Rounds for Time:

10 Hang Squat Clean Thrusters (95/65)

10 Box Jumps (24/20)

10 Push-ups

30 Double Unders

Wednesday 2/18

"PRIMER"

7 Minutes

10/7 Cal Bike

7 BB Upright Row

7 BB Muscle Snatch

7 BB Overhead Squats

"CONDITIONING"

Teams of 2. Trade Rounds.

AMRAP 25 minutes:

9 Power Snatches (75/55)

9 Calories Bike

9 Wall Balls (20/14)

Thursday 2/19

"PRIMER"

3 Rounds for Quality

5 Push Up With 4 Alternating Shoulder Taps

5 Lunge+Lunge+Squat

5 Arch Bar Kips Swings Pause Front

10 X-Banded Pull Aparts

"STRENGTH"

Every 2:00 x 4 Sets:

6 Bench Press

"CONDITIONING"

EMOM 20 minutes:

Odd Minutes: Max Meter Row

Even Minutes: 12 Walking Lunges + 6 Pull-ups

Friday 2/20

"PRIMER"

4mins bike - Increase pace every 60 Seconds

Then in Complete 3 Rounds

5 BB Upright Row

5 BB Muscle Cleans

5 BB Shoulder Press

5 BB Front Squats

"STRENGTH"

EMOM 8 minutes:

3 Hang Power Cleans

"CONDITIONING"

AMRAP 12 minutes:

3-6-9-12...Shuttle Runs (d/b =1)

9-18-27-36...Kettlebell Swings (53/35)

Saturday 2/21

"PRIMER"

300m Row / 10 Burpees to Target

200m Row / 10 Wallballs

100m Row / Handstand Hold

Partners Switch And Complete Both Movements

"CONDITIONING"

Teams of 2. Trade Movements.

AMRAP 27 minutes:

500m Row

15 Shoulder to Overheads (95/65)

10 Toes to Bar